Food after training must be appropriate to the training and person’s goals, which may be to lose weight, gain muscle mass or maintain a healthy lifestyle, and must be recommended by a nutritionist, as this means that the most suitable foods can be recommended. suitable for the person’s age, gender, weight and purpose.
The foods that should be consumed after training should be rich in carbohydrates or proteins, as they help the muscles to recover from exercise and stay healthy, replacing the energy that was spent during training and, through food and of water, it is possible to maintain body hydration that was lost during training due to sweating.
1. Foods rich in carbohydrates
Foods rich in carbohydrates help to replenish the energy that was used during training, muscle glycogen, responsible for storing energy in cells and renewing muscle tissue, keeping it healthy.
After training, carbohydrates should be those that are quickly absorbed by the body, such as rice, pasta, white bread, fruit such as bananas, apples, grapes or corn crackers.
However, the amount of carbohydrates that a person should ingest varies according to their training objective, and it is essential to consult a nutritionist so that they can adjust the diet and quantities in order to obtain results more quickly. Check out which foods are rich in carbohydrates.
2. Foods rich in protein
Foods rich in high biological value proteins such as milk, natural yogurt, cheese, cottage cheese, eggs or chicken meat help to recover the muscle from the effort made during training and keep its cells healthy.
After training, the proteins consumed must be of high biological value because they contain the amino acids necessary for a healthy body and are used by the body more easily.
However, in order for the training objective to be achieved more quickly, it is very important that the diet is approved by a nutritionist, so that it and the amounts of food are suitable for each person. Discover the main foods rich in protein.
5 healthy snack options
Eating after training should be done within the first 30 minutes to 1 hour after physical exercise, and it is important to consume healthy foods that are nutritionally rich, containing carbohydrates and proteins.
The time of day that the person trains influences what they will eat next, since if the training is before the main meals, the diet after training can be made with foods such as meat, rice or pasta, however, If training is done at any other time of the day, the foods to consume can be healthy snacks, such as:
1. Yogurt with grapes and oats
Yogurt is a good source of protein, important for maintaining the health of muscles and joints and helping the body recover after training, and grapes and oats are foods rich in carbohydrates that allow the body to replenish spent energy. during physical exercise.
Ingredients:
- 1 natural yogurt;
- 6 grapes;
- 3 tablespoons of oat flakes.
Preparation method:
Place all the ingredients in a bowl and mix. This healthy snack can be eaten mid-morning or mid-afternoon.
2. Banana and oat pancakes
Banana and oats are foods rich in carbohydrates, helping to replenish the energy spent during training and giving a feeling of satiety, while egg white is an excellent source of protein and therefore helps to increase muscle mass, weight loss and recovery after physical exercise.
Ingredients:
- 3 tablespoons of oat flour;
- 1 ripe banana;
- 2 egg whites.
Preparation mode:
In a blender, place all the ingredients and mix until you obtain a homogeneous mixture.
Then, place small portions in a hot frying pan, letting them cook for about 3 to 5 minutes, turning the pancakes over and letting them cook for the same time.
3. Milk, banana and apple smoothie
Milk is rich in proteins, helping to keep muscles healthy after training and strengthening bones. In addition, bananas and apples are excellent sources of carbohydrates, promoting the replacement of spent energy and helping to reduce appetite by increasing of satiety.
Ingredients:
- 2 glasses of milk;
- 1 banana;
- 1 apple.
Preparation mode:
In a blender, place all the ingredients and mix until you obtain a homogeneous mixture. Serve in a glass.
4. Oat and flaxseed bar with nuts
Oats and bananas are foods rich in carbohydrates that help with muscle recovery after training and, as they are rich in fiber, they increase satiety, reducing appetite, as well as flaxseed, which is also an excellent source of fiber and omega 3, which allows you to reduce inflammation in the body. Dried fruits are rich in proteins, stimulating the production of muscle mass and good fats, increasing satiety after consumption.
Ingredients:
- 1 cup of oat flakes;
- 1 cup of flaxseeds;
- ½ cup of sliced almonds;
- ¼ cup of walnuts;
- 2 ripe bananas;
- 1 teaspoon of cinnamon powder;
- 1 tablespoon of honey.
Preparation mode:
Preheat the oven to 180ºC and, on a tray, place a sheet of parchment paper. In a bowl, mix the oats, flaxseed, almonds and walnuts, and, separately, grind the bananas, cinnamon and honey until you obtain a puree. Mix the puree with the remaining ingredients and place on the tray, pressing evenly. Bake for around 25 to 30 minutes. After cooling, cut into bars.
5. Chicken, egg and tomato wrap
Chicken and eggs are excellent sources of protein and, therefore, help muscles recover after training and help increase muscle mass. Furthermore, tomatoes are a low-calorie fruit and, despite having a low amount of carbohydrates and proteins, they are rich in vitamin C and diuretic properties, strengthening the immune system and helping with fluid retention.
Lettuce is a food rich in antioxidants and fiber, which helps with weight loss by giving a feeling of satiety, in addition to containing minerals such as calcium and phosphorus that help strengthen bones.
Ingredients:
- 1 sheet of wrap;
- 100g shredded chicken;
- 1 ovo,
- 1 tomato;
- 2 lettuce leaves;
- 1 teaspoon of olive oil;
- 1 pinch of salt;
- Oregano to taste.
Preparation mode:
In a pan, cook the chicken and egg. Once cooked, place the chicken in a bowl and shred it. Break the egg into slices and mix it with the chicken along with the olive oil, salt and oregano. Place the lettuce, tomato, chicken and egg on the wrap sheet, roll up the wrap and serve.
Watch the video about training snacks:
