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Various Healthy Food Choices After Exercising

Not only before exercise, eating the right foods after exercise can maximize body health and burning calories you know. Come on, choose and prepare your food after exercising properly. People more often think of what foods will be consumed before exercising. When in fact the choice of food after exercise is no less important.

Help the Body's Recovery Process

When you exercise, muscles use glycogen reserves as fuel so that some of the protein in the muscle will also be damaged. Then the body will rebuild glycogen reserves and repair muscle protein after exercise. Eating carbohydrates and protein after exercise can help speed up this process. Consumption of the right foods is very important, especially after strenuous exercise. These foods mainly play a role in helping speed recovery and restore energy reserves. It also can help the formation of new muscle tissue and restore the balance of electrolytes and body fluids.

Choosing Healthy Foods After Exercising

Eating after exercise is recommended about 45 minutes after exercising. Researchers find the importance of consuming carbohydrates and protein in the right amount. As an illustration, people who exercise can consume 30-40 grams of healthy carbohydrates and 20-30 grams of lean protein, to increase muscle size. Come on, check what foods can be an option after exercising:

  • Rice, potatoes, eggs and chicken meat

    • You can eat healthy protein and carbohydrate choices, especially after doing sports that require physical endurance such as running and swimming. You can choose oats, boiled potatoes, brown or white rice, with egg or vegetable capcay and skinless chicken breast. Make sure the portions aren't excessive!

  • Drinks

    • Mineral water might be enough if you exercise less than 1 hour. But electrolyte drinks may be needed if you exercise longer. In addition, low-fat chocolate milk or smoothies containing a blend of yogurt, almond milk, and soybeans can also be an option.

  • Sweet potatoes and salmon

    • Eating salmon with sweet potatoes to restore power after tired of exercise. Fish that are rich in protein and omega3 can help relieve post-exercise muscle inflammation. You can process sweet potatoes by roasting or pounding them.

  • Energy bar

    • For those of you who are very busy, and want more practical food choices, an energy bar can be the right choice. Choose an energy bar that contains 5 grams of protein, with carbohydrates and less fat. Even though it looks small, this food contains the nutrients needed after exercise.

  • Snacks

    • Wheat bread with tuna or peanut butter can be a snack choice rich in healthy fats, fiber and protein. In addition you can also choose nonfat yogurt with half a cup of cut fruit or banana, or banana with 1 tablespoon of peanut butter or almonds. As a distraction, can also provide quinoa, cut fruit, oatmeal, pasta, green leafy vegetables, nuts, dried fruit.
Besides knowing the recommended foods after exercising, you also need to recognize what foods should be avoided. After exercising, you should not eat greasy and fatty foods, such as fried foods or junk food. Besides taking longer to digest, such foods can increase fat levels in the body. The most important thing, you need to remember that everyone's body is different. It is important to recognize your own body's needs so you can find foods that are not only healthy, but can also be enjoyed. For that, you are also recommended to calculate the calorie requirements per day according to body mass index. Manage food and exercise regularly, plays an important role in a healthy lifestyle. Do not let you not eat after exercising, because it can inhibit the development of muscle tissue. From now on, let's start eating healthy foods after exercising so that the benefits are more optimal.

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