Once you have completed your daily exercise routine at home or at the gym, you may need to eat a plate of healthy snacks to restore lost energy.
According to the report of the “Onlymyhealth” website, the first meal after exercise plays an important role in maintaining your health, as it is necessary to help your body recover properly, so it is important to eat a healthy meal after exercise daily, to give your body time to recover muscles and gain sufficient energy by treating it with a number of Nutritious foods.
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Foods to eat after exercise
1- Egg omelette with whole wheat toast
The protein, healthy fats and sodium in eggs can help reduce inflammation, and whole wheat fiber keeps blood sugar levels in check.
2- chocolate milk
This cold drink is more beneficial than regular milk and most sports drinks, as it is full of protein (8 grams – 11 grams). You may need to consume at least 500 ml of chocolate milk after exercise, and chocolate milk contains a high percentage of water, which helps To replace fluids lost during training.
3- Green yogurt and fruits
One of the healthiest post-workout treats is a bowl of Greek yogurt and fresh fruit. A cup of this creamy bowl contains about 20 grams of protein, which makes it a great post-workout meal. To maximize the benefits of Greek yogurt, combine it with fruits like blueberries, kiwis, or pineapple;
4- Grilled chicken with sauteed vegetables
Eating chicken after your workout is an excellent option. Chicken is packed with good amounts of protein and is a healthy addition to your workout meal. Grill it or roast it and serve it with delicious fried vegetables, salads, and lettuce wraps to make it even healthier. Moreover, you can eat it with brown rice and get a mix Excellent carbs and nutrients in your meal.
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Quinoa contains high amounts of protein and carbohydrates and is the best addition to your post-workout food. A cup of cooked quinoa contains about 8 grams of protein and 40 grams of carbohydrates. You can easily eat one bowl of simple cooked quinoa or add some salads and nuts to it.
Avocados are rich in potassium, vitamin C and omega-3 fatty acids, in addition to containing an excellent amount of protein that is essential for muscle growth.
7- Protein shake
Post-workout foods should be high in protein so you can also make delicious and nutritious post-workout protein easily at home. There are many protein shakes including bananas, peanut butter, green and lean protein shakes, and berry shakes, which are excellent options for recovery. Gaining energy after exercise.
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Increase your post-workout protein intake with salmon or any other type of lean fish, as its high protein content helps repair muscle fiber damage, and is rich in omega-3 fatty acids that are ideal for warding off disease, relieving post-workout muscle inflammation and helping with muscle tone. Restore energy and maintain a feeling of satiety.
9- sweet potatoes
Sweet potatoes are very nutritious and offer a wide range of health benefits. They are rich in carbohydrates and fiber, and they also contain vitamin C and potassium.
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Chickpeas are also one of the healthiest foods to eat after a strenuous workout. Loaded with carbs and plant proteins, chickpeas are also full of energy and can help fuel the body and manage blood sugar levels in the body.