Without a doubt, the best complement to your workout routine is a well-balanced diet. That’s why we want to share some tips on what to eat after exercising.
When you finish your training session, your body needs to replenish its glycogen stores. This is your fuel, the energy source for your muscles (García, 2022). The foods you should consume will depend on the intensity and duration of your physical activity.
At Jappi®, we care about your diet and ensuring you consume the most appropriate foods for every moment. That’s why we will show you the best foods to eat after exercising and the benefits they provide to your body.
Eating After Exercising: Carbohydrates and Proteins
First, we’ll recommend some foods with short-term restorative effects. These are ideal if your workout is short and low in intensity (Semeco, 2021):
Banana smoothie
Greek yogurt with granola
Tuna and crackers
Whole grain bread
Cereal with milk
Whole wheat crackers with cheese
Fruits with cottage cheese
Pita with hummus
Quinoa with potatoes
You can choose any of these options based on your preferences. Make sure to include foods rich in fast-digesting carbohydrates, such as rice, potatoes, and bread.
Discover how to make banana pancakes with Jappi®.
Now, let’s explore other foods that provide energy and help satisfy hunger after exercising.
Avocado: Why Eat It After Exercising?
Avocado is one of the best foods for restoring energy after physical activity. Its high content of vitamin E, healthy fats, and plant-based proteins helps maintain heart and vascular health (Echeverri Castro, 2022).
Consuming moderate portions of these fats and proteins, along with vitamin E, can help regulate cholesterol levels (Echeverri Castro, 2022). To increase your protein intake, you can combine avocado with boiled eggs and chickpeas.
Oatmeal or Soy Milk
Soy milk is an energy-boosting beverage packed with vitamins, proteins, and healthy fats (Echeverri Castro, 2022).
Another great post-workout option is an oatmeal smoothie. Here’s a recommended recipe:
Three tablespoons of oatmeal
Five eggs
One glass of milk
Two bananas
One tablespoon of honey and cinnamon to taste
Learn about the benefits of incorporating oat-based drinks into your diet.
What to Eat After Exercising: Oily Fish
If you engage in moderate exercise to stay energized throughout the day, we recommend eating oily fish post-workout. One of its benefits is that it helps strengthen muscle mass (Echeverri Castro, 2022).
We suggest choosing fish like salmon or tuna. A tuna salad could be a great option.
Eggs
Eggs are another excellent food to eat after exercising. If your goal is weight loss, they are ideal due to their low calorie content (only 75 calories per egg). Their essential minerals and proteins aid in muscle recovery (Semeco, 2021).
EaTing eggs post-workout also helps restore both physical and mental energy (Echeverri Castro, 2022).
There are many ways to prepare eggs. You can mix them with avocado and goat cheese, bake them with zucchini, or prepare them with tomato sauce and bell peppers.
Fruits: Before and After Exercising
A healthy eating habit is incorporating fruits into your diet. They are essential due to their high water content and their supply of vitamins and minerals, which are crucial for those who exercise (Camón Claveria, 2020).
We recommend eating fruits both before and after your workout. Here are some great post-workout options (Camón Claveria, 2020):
Watermelon: ideal for replenishing fluids after training.
Melon: a powerful antioxidant rich in vitamin C, which helps reduce the risk of viral infections.
Pineapple: high in water and fiber, making it a natural detoxifying fruit.
Eating After Exercising: Chicken with Vegetables
Our last recommendation for post-workout meals is chicken with vegetables. Skinless chicken breast is a great choice for weight loss due to its low calorie and fat content. Pair it with a serving of brown rice and vegetables (Zelman, 2021).
Now, an important question arises: How long should you wait before eating? Can you eat immediately after exercising?
Is It Recommended to Eat Right After Your Workout?
According to experts, the best approach is to consume carbohydrate- and protein-rich foods approximately 45 minutes after your workout. However, if you ate whole-grain carbohydrates an hour before exercising, their benefits will still be active afterward (Semeco, 2021).
Thus, proper recovery isn’t solely dependent on what you eat immediately after exercising. A great expert tip is to continue eating small, balanced portions every 3-4 hours (Semeco, 2021).
Combining your training with proper nutrition is essential for achieving your goals. Whether you aim to burn fat, build muscle, or simply stay energized, knowing what to eat after exercising is key.
The recommended foods have been carefully selected with your body’s well-being in mind. We understand that muscle strain and glycogen depletion need to be restored. Plan your workout and diet strategically, and you’ll see how your body responds positively.
BIOGRAPHY:
Camón Claveria, J. (2020, 14 de agosto). Fruta: antes y después de hacer ejercicio. https://mejorconsalud.as.com/fitness/dieta/fruta-antes-despues-hacer-ejercicio/
Echeverri Castro, D. (2022, 27 de enero). Los 8 alimentos ideales para comer después del ejercicio. https://mejorconsalud.as.com/los-8-alimentos-ideales-comer-despues-del-ejercicio/
García, F. (2022, 9 de abril). Alimentos para después de hacer ejercicio físico. https://mejorconsalud.as.com/alimentos-despues-ejercicio-fisico/
Semeco, A. (2021, April 11). Post-Workout Nutrition: What to Eat After a Workout. https://www-healthline-com.translate.goog/nutrition/eat-after-workout?_x_tr_sl=en&_x_tr_tl=es&_x_tr_hl=es-419&_x_tr_pto=sc
Zelman, K. (2021, August 2). What to Eat Before and After a Workout. https://www.webmd.com/fitness-exercise/ss/slideshow-foods-for-workout
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