What can you eat after a workout?

Proper nutrition after training: what you can eat

For any sport, it is important not only to perform it correctly, but also to maintain the correct diet. However, after exercise, a huge appetite often wakes up, and many do not know what foods they can eat after exercise so as not to harm their figure.

It is not recommended to eat immediately after training, since the body develops an energy deficit, which can be used to use accumulated fat reserves. Therefore, in order to lose weight, you need to give the body another 1-2 hours to work from its fat reserves. You can drink as much water as you like, since the body needs to replenish the moisture lost during training. In addition to water, you can drink green tea or berry fruit drinks without sugar.

However, to restore muscles after a workout, you need to consume proteins. Therefore, a meal is recommended 1-2 hours after exercise, and it should consist of dietary protein products.

The following foods can be included in your post-workout diet:

1. Low-fat cottage cheese, egg whites (for example, egg white omelet), boiled chicken breast, boiled squid meat, white fish fillet (boiled or steamed). These foods contain sufficient amounts of protein, which is necessary for muscle recovery.

2. Fresh vegetable salad (season with 1-2 tablespoons of olive oil, you can add salt and pepper). Salad ingredients can be varied: tomatoes, cucumbers, cabbage, bell peppers, radishes, leeks, lettuce, greens.

3. Low-fat kefir, if your body normally accepts dairy products. A bottle of kefir instead of dinner can be a great way to quickly lose weight.

Sweet fruits, bottled juices, yoghurts with additives, curd mass with dried fruits are not dietary products, and it is not recommended to consume them after training.

If you feel very hungry immediately after training and cannot bear it for 1-2 hours, try to stop it in one of the following ways:

1. Drink plenty of fluids, water or, for example, green tea or cocoa without sugar.

2. Drink half a liter of low-fat kefir (no more than 1% fat).

3. Eat a big green apple.

If you exercise late at night and go to bed shortly after exercising, you can still eat, but it is recommended to only consume diet foods in moderation. For example, 100-150 grams of low-fat cottage cheese would be an excellent late dinner option for an athlete.

It is important to understand that sweets, flour products and fatty foods should not be included in your diet if you are watching your figure. Not only can they be harmful to health, but they also interfere with achieving the desired results.

Bottom line, proper post-workout nutrition plays an important role in achieving the desired results. Eating dietary protein products, fresh vegetables and liquids will help restore muscles and will not harm your figure. Don't forget that healthy eating and moderate exercise are the key to a healthy and beautiful figure.