After exercise, your energy reserves need to be replenished. Read here which foods your body can particularly use after a workout.
Protein bar, vitamin drink or would you rather have a portion of pasta ?
Opinions differ on the question of what is good for the body after a workout. But it is not that difficult to give the muscles what they need.
This is what your body needs after exercise
After a hard workout, your body craves a nutrient-rich meal with proteins , carbohydrates and vitamins. “This is the best way to replace the nutrients used up during training,” explains fitness expert Katie Williams to ‘sport luxe’.
“Carbohydrates work to replenish the body’s energy stores. When consumed in combination with proteins, carbs can also support muscle synthesis and maintenance, which in turn speeds up recovery and inhibits inflammation,” says the expert.
By combining carbs and protein, you ensure that you meet your body’s needs after training: “Protein supports muscle repair and development, and carbohydrates support protein uptake in the muscles. Therefore, consuming both macronutrients is necessary,” explains Williams.
Here is a list of foods that Katie Williams recommends that you should try to eat within 30 minutes of your workout.
1. Drink plenty of water
Admittedly, it’s no surprise that water is at the top of the list. However, the importance of rehydration cannot be overemphasized. “After exercise, replacing water and electrolytes lost is necessary for optimal recovery,” Williams agrees.
“You lose fluid through sweat and urine even after you’ve finished your workout, so you should try to replace 150 percent of what you lose. If you’ve been running for an hour, you’ve probably lost more than a liter of water, so drink 1.5 liters,” recommends the fitness expert.
2. Even more fluid thanks to coconut water
” Coconut water is a great post-workout thirst quencher, also known as ‘nature’s Gatorade,'” says Williams. It’s also the perfect drink to rehydrate the body, replenish electrolytes and replace carbohydrates lost during exercise.
“It’s full of potassium, magnesium , sodium and calcium, all of which play an important role in many bodily functions,” she explains.
3. Energy boost through bananas
“With 36 grams of carbohydrates, 0.5 grams of fat and 600 milligrams of potassium, bananas are a post-workout powerhouse,” says the expert. Her tip: Chop up a banana in Greek yogurt or mix it with a spoonful of protein powder and the liquid of your choice.
4. Cooked Quinoa
” Quinoa contains about 21.3 percent carbohydrates and is also a good source of protein and fiber,” Williams emphasizes. You can enjoy quinoa in a salad for lunch, for example, or eat it in a chia pudding with a little almond milk after your morning workout.
5. Carbohydrates from oats
“Oats are made up of 66 percent carbohydrates and almost eleven percent of that is fiber ,” says the expert, highlighting the positive properties of the grain. The best thing about it? You can really get creative with oats .
Creamy oatmeal can either be added to a smoothie , eaten with various toppings or used for homemade oat cookies.
6. Eggs as a source of protein
Hard-boiled eggs contain a full six grams of protein per piece – making them an effective post-workout snack. Another plus point: they are really easy to prepare.
read more: What to eat before training
