After training, the body needs two substances: protein and carbohydrates. Eggs have both. They are low in calories, only 70 kcal per piece, high in protein and natural vitamin D, which strengthens bones. By the way, there is a myth that raw eggs are much healthier than cooked ones. This is not the case: in fact, the body absorbs twice as much protein from cooked eggs.
Even brown rice is no match for quinoa in terms of vitamins, nutrients, protein and fiber. Moreover, the vegetable protein contained in this cereal has a special balance of amino acid composition. Thanks to him, quinoa is indicated for both athletes and those who are experiencing great mental stress. And this cereal is quickly cooked – only 10-15 minutes.
Orange juice is called a natural energy drink. It contains vitamin C and potassium, thanks to which muscles, including the heart, develop. Potassium regulates blood pressure and improves oxygen flow to the brain. The result is instant energy recovery. For more workout effects, mix orange juice with a protein shake and consume during exercise.
One cup of kefir contains 11-13 grams of whey protein. It is a protein concentrate that is obtained after the curd process. Whey protein promotes rapid muscle building and fat burning. Therefore, a mix of kefir, fresh berries and grains after a workout helps to quickly achieve the desired shapes.
Bananas are a storehouse of healthy carbohydrates. These substances instantly raise the level of glycogen in the body and repair the muscles damaged during training.
Salmon can provide a large portion of protein and omega-3 acids. The latter are responsible for the tone of blood vessels, normalize blood pressure, cleanse the body of harmful substances and reanimate muscles.
Blueberries accelerate the body’s recovery three times after intense workouts. And it also consists exclusively of dietary substances – proteins, fiber, carbohydrates, so it fits perfectly into the diet of those who want to lose weight.
Whole wheat pita with hummus
This vegetarian dish takes a minute to cook. Hummus is obtained from chickpeas – peas that are rich in protein and carbohydrates. In turn, pita is a source of slow carbohydrates. This snack is best done after strength training: muscles will grow faster and energy will be fully restored.
Dried fruits and nuts
Don’t have time to cook something? Two handfuls of dried fruit with nuts will give you a quick boost of energy. Soy nuts are especially useful for building mass: they contain a huge amount of protein – 34 grams per half glass of the product. Therefore, if your goal is sculpted muscles, feel free to introduce soy nuts into your diet.
The main plus of this fruit is the bromelain substance. It is an anti-inflammatory enzyme that accelerates muscle recovery from injuries and injuries, and heals bruises and sprains. Vitamin C, which is found in abundance in pineapples, will also accelerate the body’s recovery and give energy.
Sweet potatoes are especially popular among bodybuilders, as they are made up entirely of complex carbohydrates that nourish the muscles. It has been shown to relieve muscle aches and cramps after strength training. In addition, it contains vitamins B6, C, D, magnesium and calcium.
Do not peel the kiwi – this is the healthiest part of the fruit. It contains the most vitamin C and antioxidants that help reduce muscle pain.
Water imbalance in the body due to exercise remains at the top of the most common problems. In order not to experience a breakdown, during exercise, drink 2-3 glasses of water.
Do not leave the body without nutrition
Many girls do not eat after exercise, thinking that this will make the exercise more effective. And in vain. The body loses a lot of energy, which needs to be replenished within an hour or two after the end of the workout. If your muscles can’t recover, all the hard work you’ve done will be useless. Even worse, refusing to eat can be harmful to your health.