The food after physical activity determines the energy level and the recovery of the muscles for the next exercises, because during that time the body uses glycogen, which is the energy stored in the muscles. Eating after activity replenishes glycogen, promoting adequate recovery and reducing the risk of fatigue, as well as reducing dehydration and low blood sugar levels.
The main goal of proper nutrition and hydration after exercise is to provide your body with the right amount of nutrients to improve fitness. It must be a balanced and nutritious diet that provides the necessary energy, with easily digested foods for a better absorption of all the nutrients.
The ideal after exercise is to consume an adequate proportion of carbohydrates and proteins, avoiding foods with a high content of fats and sugars. However, for these effects to be optimal throughout the body, it is necessary to supplement it with a balanced diet.
Here is a list of 5 ideal foods to eat after physical activity:
Avocado
Avocado is one of the best foods to overcome the energies after physical training.
It contains high amounts of unsaturated fatty acids, vitamin E and proteins of vegetable origin that, after being absorbed, favor the formation of muscle mass.
Blue fish
Eating it right after exercise helps strengthen muscle mass, since it contains essential amino acids and a high dose of omega 3 fatty acids.
Some of the recommended ones are:
– Salmon
– Tuna
– Sardines
Banana
Banana is a food rich in natural sugars and essential minerals that help in muscle recovery after physical activity.
These essential nutrients replenish the reserves of glucose in the body without raising their levels in the blood, also promotes the balance of electrolytes, preventing relapses from dehydration.
Rice
Rice is a prebiotic food that helps to recover the intestinal mucosa while promoting the elimination of waste, better if it is integral.
Its content of essential amino acids and carbohydrates make it a source of fuel for the body before the wear and tear of physical activity.
Vegetable milk
One example is soy milk, because it is an easily digested food that, because of its great contribution of protein and healthy fats, provides an interesting dose of energy to the body.
It does not have a high glycemic index, but it serves to balance the carbohydrates in the blood.
Remember that a small amount of food in the 15 minutes after exercise can make a big difference. You’ve tried?