The food you eat after exercise can affect your physical fitness: improve it, or, conversely, negate all your efforts in the gym. Here are some great foods to help your muscles recover faster from strength training.
Chicken and fish
Fish and chicken contain quality, lean protein, which can help support muscle recovery and growth and keep you feeling full for a long time.
This protein meal is best prepared in advance (baked in the oven or grilled) so that you can eat it within an hour of your workout. Vegetables can be added to chicken and fish: tomatoes, cucumbers, spinach, green beans, etc.
Quinoa is a rich source of plant-based protein and slow carbohydrates that satiate for a long time, thereby helping to control calorie intake and weight better.
Also, this cereal contains fibre, magnesium, phosphorus, B vitamins and selenium. Quinoa is commonly used as a side dish with fish or chicken or added to soups and salads.
Avocados are great for athletes on a low-carb or ketogenic diet. This fruit contains many healthy fats, antioxidants, vitamins and minerals; therefore, it has many beneficial properties.
Whole wheat sandwiches with avocado and poached egg (or hard-boiled) are a great post-workout snack.
Leafy vegetables are worth adding to everyone’s diet, and athletes are no exception. Vegetables such as spinach, arugula, Chinese cabbage, and romaine lettuce contain very important nutrients for the body, which help repair muscles and strengthen bones and joints, improve digestion, and regulate metabolism. Leafy vegetables can be eaten in any form; some even add them to fruit smoothies.
A protein shake is a convenient, quick and nutritious snack: it doesn’t take long to prepare (mix the protein powder with water or milk).
It can be drunk immediately after finishing your workout, for example, on the way home or to work.
When choosing a protein, be sure to read reviews and carefully study the composition of the product. Sometimes sports nutrition can be of poor quality, and therefore wholly useless: so you need to choose it carefully.