What to eat after exercise? The 8 ideal foods

After a session of exercise, it is important to replenish the energy and nutrients that we have spent. A good post-workout diet helps us recover the muscle, avoid fatigue and improve physical performance. But what foods are the most suitable to eat after exercise? Here we present the 8 ideal foods that you should include in your diet.

1. Banana. The banana is a fruit rich in potassium, a mineral that helps prevent muscle cramps and regulate the fluid balance in the body. In addition, the banana provides fast-absorbing carbohydrates, which replenish the glycogen lost during exercise and favor muscle recovery. You can eat a banana alone or accompanied by a yogurt or a vegetable milk.

2. Egg. The egg is an excellent source of high-quality protein, which contributes to the synthesis and repair of muscle tissue. The egg also contains leucine, an essential amino acid that stimulates muscle growth and recovery. You can eat an egg boiled, scrambled, poached or in an omelet, preferably with some vegetables or whole grains.

3. Yogurt. The yogurt is a dairy product that provides protein, calcium and probiotics, which are beneficial bacteria that improve the health of the intestinal flora and the immune system. The yogurt also helps to restore the pH balance of the body after exercise, which can prevent inflammation and muscle damage. You can choose a natural yogurt, without added sugars, and add some fruits, nuts or seeds.

4. Salmon. The salmon is a fatty fish that provides omega-3 fatty acids, which have anti-inflammatory, antioxidant and cardioprotective properties. The salmon also provides high-quality protein, vitamin D and minerals such as phosphorus, selenium and iodine. You can cook the salmon grilled, baked, steamed or in a salad, and combine it with some vegetables or potatoes.

5. Nuts. The nuts are a great snack to eat after exercise, as they provide healthy fats, protein, fiber and antioxidants. The nuts help to reduce the oxidative stress and inflammation caused by exercise, and also promote the feeling of satiety and the control of blood sugar levels. You can eat a handful of nuts, such as almonds, walnuts, pistachios or cashews, or make a homemade nut butter.

6. Quinoa. The quinoa is a pseudocereal that provides complex carbohydrates, protein, fiber and minerals such as magnesium, iron and zinc. The quinoa helps to replenish the glycogen stores in the muscles and the liver, and also supports the muscle repair and growth. You can cook the quinoa in water or vegetable broth, and use it as a base for salads, soups or bowls.

7. Avocado. The avocado is a fruit that provides healthy fats, especially monounsaturated fatty acids, which help to lower the bad cholesterol and improve the cardiovascular health. The avocado also provides fiber, vitamin E, potassium and antioxidants. You can eat the avocado sliced, mashed or in a guacamole, and spread it on a toast, a wrap or a sandwich.

8. Chocolate milk. The chocolate milk is a delicious and nutritious drink to consume after exercise, as it provides a good balance of carbohydrates and protein, which optimize the muscle recovery and the replenishment of glycogen. The chocolate milk also provides calcium, vitamin D and fluids, which help to hydrate the body and prevent dehydration. You can choose a low-fat chocolate milk, or make your own with cocoa powder and a natural sweetener.

These are the 8 ideal foods to eat after exercise, as they provide the nutrients and energy that your body needs to recover and improve your physical performance. Remember to eat them within an hour after finishing your workout, and to drink plenty of water to stay hydrated. Enjoy your post-workout meal! 😊