5 foods to eat after a workout

After the gym, experts recommend adding protein and carbohydrates from foods such as chicken, fish, avocado, green leafy vegetables, quinoa.

According to experts, for bodybuilders, fat burning and muscle building occur even after the exercises are over. Dr. John M. Martinez, a sports consultant who has worked with the US National Triathlon team, said: "I've always wanted athletes to understand that the benefits of training happen once the session has been completed. ends, your body then begins to recover, becoming stronger or more flexible."

He recommends that people, especially intense exercisers, eat a meal rich in protein and carbohydrates within an hour of finishing their workout. Carbs and protein in this phase should be obtained from whole foods such as fruits, vegetables and lean meats. They help repair and build muscle, stabilize blood sugar, and prevent muscle breakdown.

He also points to some specific foods that help with quick recovery after training sessions.

Chicken or fish

According to Dr. Martinez, fish is an "excellent" source of lean protein, which can rebuild muscle after cardio sessions. He recommends everyone to eat sushi, because this is a dish with a very balanced amount of protein from fish and carbs from rice.

Besides fish, chicken also provides pure lean protein. They contain less saturated fat than beef and pork, helping the body recover quickly.

"Fish and chicken have all the essential proteins like leucine, isoleucine and valine, which promote muscle repair and growth," says Martinez.

He suggests that everyone prepare steamed fish, grilled chicken and the night before and eat it right after completing the training session.

Avocado

According to Dr. Martinez, avocados are high in healthy fats, making them ideal for athletes, especially those following a low-carb or keto diet.

The high fat content in avocados slows digestion, helping you feel full longer than eating a bowl of plain white rice, which contains mostly simple carbs.

Many studies have shown that eating an avocado at lunch reduces cravings for 5 hours afterward. Therefore, dieters often use this fruit.

Salad with avocado, greens and chicken breast. Photo: Freepik

Dark green leafy vegetables

Leafy vegetables contain many micronutrients and vitamins, suitable and balanced for athletes' diets. Specifically, dark leafy vegetables provide important substances such as calcium and iron, support muscle recovery, strengthen bones. Iron also helps regulate metabolism and energy consumption.

The recommended dark green vegetables for intense exercisers are spinach, kale, lettuce, and bok choy. Martinez said in the post-workout meal, people should eat an extra serving of green vegetables compared to other meals of the day.

Quinoa

Quinoa is a whole grain that contains two essential nutrients after exercise: carbohydrates and proteins.

Quinoa is gluten-free, rich in B vitamins. According to the American Whole Grains Council, quinoa is a complete protein, providing the 9 essential amino acids the human body needs. 100 g of cooked quinoa provides about 8 g of protein and 5 g of fiber, which is beneficial for heart health.

Dr. Martinez suggests preparing a bowl of quinoa salad with fish, chicken, adding fruits like avocado, kale to quickly replenish nutrients for the body.

Protein supplement drink

Protein drinks, increasingly popular with gym goers, are a quick and easy way to replenish them after a workout. However, experts recommend avoiding sugary milkshakes. Instead of chasing ads, people need to research the drink that works best for them.

"The protein industry is a huge multi-billion dollar market with professional marketing departments. They say protein milk is convenient, easy to make and easy to drink. However, you need to remember, high quality milk. typically provide about 30 g of protein, including 3 to 4 g of the amino acid leucine, which promotes muscle growth," says Martinez.