What are the best post-workout foods?

When they start exercising, most of them think about the meals they eat before the gym, but it's important to emphasize that what we eat after training matters at least as much. After the more intense sessions, the body needs help to replenish its glycogen and glucose stores consumed during sustained exercise. So even if your workouts take place in the evening, don't skip dinner. 

Of course it's important how you look when you're working to shape your body, but beyond that, it's what's happening with your body and how you can help it to get the best results. 

When you exercise, your body relies on both types of fuel, glucose(energy resource available from that day's meals) and glycogen (energy stored by the body in the muscles and liver). If your diet is deficient, your body will secrete cortisol, a hormone that responds to stressful conditions. It will act on muscle tissue and "melt" it to convert it into energy. In short, muscle mass will decrease and metabolism will slow down. 

The only way to prevent this is to eat properly, including after training, so that the body can replenish its 'stores'. 

What do we eat after the gym?

First of all, to be sure that your body will absorb all the nutrients it needs correctly and in a timely manner, the post-workout meal should be enjoyed about an hour after the end of the session, and ideally 45 minutes after. 

For the right result, the body needs at these times a lean source of protein, carbohydrates and a dash of healthy fats. It sounds like a big meal but it doesn't have to be: but there are plenty of low-calorie, nutritious options that can help you recover. 

Post-workout meal ideas:

• A small portion of lean meat, preferably steamed or baked, accompanied by raw or similarly prepared seasonal vegetables. 
• A tuna sandwich in its own juice, a few slices of avocado and a slice of wholemeal bread. 
• A sandwich of a slice of wholemeal bread with half an avocado and a fried egg. 
• Hummus, parsley salad and a slice of wholemeal bread.
• An omelet of 3 egg whites with vegetables (optionally you can add a finger of cheese, but no more) 
• A glass of cocoa milk
• A round of brown rice expanded with peanut butter
• Steamed or baked salmon with lemon and brown rice. 
• Cottage cheese with a low glycemic index fruit (cherries, berries, peaches, plums, apples). Cottage cheese can also be eaten with bell peppers or paprika.  
• Yoghurt with oat flakes and a few almonds, hazelnuts or raw nuts. 
• A small portion of beef with broccoli

Aviatiei Wellness Center