What to eat immediately after a workout?

When starting a work outit is appropriate to adapt the post workout to a more balanced diet so that you follow a consistent schedule and make sure you have enough fuel to do everything. This could mean eating before and after training, perhaps in addition to your usual meal plan. Let’s find out together what are the appropriate foods to eat after training.

What to eat after training

The post-workout meal is especially important. It is the key to regenerating properly and to continue working at full capacity in the future. After physical activity, the first thing to do is to refuel.

Complex carbohydrates should still be your first choice for the rest of the day. Proteins are also important after exercise because, being an important building block of the body, they promote faster muscle regeneration.

Some examples of good post-workout snacks include:

  • Fruit
  • muesli
  • Yogurt greco
  • Oatmeal
  • Pear in pieces
  • Apple and spreadable dried fruit cream
  • Pitta e hummus
  • Scrambled eggs on toast
  • A banana and berry protein smoothie

What to eat after a workout

During exercise, muscles break or tear. This is how strength develops. When muscles repair, they create more fibers and this is how strength is gained. This is also why you need to be methodical in strength training.

Doing too much too often doesn’t give your muscles time to repair and slows your progress – just what you don’t want to happen! Find out what the goals are.

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Goals of the diet

As mentioned above, proteins are essential for muscle development. But not all proteins are created equal.

There are two categories of foods: those that contain complete proteins and those that contain incomplete proteins. Let’s take a step back: proteins are made up of small blocks called amino acids. In total there are 20 and, of these, nine are obtained from food, the so-called essential amino acids. Complete proteins are those that contain all nine elements.

Animal products such as those listed fall into this category:

  • Carne
  • Poultry
  • Pesce
  • Egg
  • Dairy products,
  • Tofu
  • Quinoa
  • Spirulina

But it is not necessary to eat meat products to get complete proteins. Legumes, beans, seeds, oatmeal, whole grains, nut butters, tempeh and seitan are among the plant-based protein sources.

Fresh vegetables and fruit should always be included, as well as carbohydrates. Chickpeas, for example, are perfect because they provide protein and carbohydrates at the same time (carbohydrates help you reach your calorie surplus and provide valuable micronutrients).

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