What should you eat after the end of training?

There are different types of people visiting the gym: someone wants to get rid of extra pounds, someone pumps muscles, and someone just wants to feel healthy after eating a few slices of pizza.

It does not matter what type you are, by the time the training ends, you probably want to eat. It is easy to be tempted by some dessert, but there are far more successful ways to cope with the craving for carbohydrates. Here are eleven food options that will help you restore energy reserves in the body and do not harm your process of bringing yourself into an excellent shape.

Protein cocktail

Protein is of great importance for the normal functioning of the body. Without it, you can not do almost anything. In addition, it is the basis of muscle activity, your body needs protein to repair small damage that occurs during training. Of course, you can get the right amount of protein and from products such as chicken or fish, but this dish needs to be digested much longer than liquid. Protein cocktail much faster starts to work well on muscles and helps to lose weight. At the moment there is a wide selection of flavors and varieties of such cocktails, so that you can easily find a taste that you like, and will be able to include this useful product in your diet.

Eggs

Eggs are another product that is a wonderful source of protein. They have few calories, there are many ways to prepare them, besides, this dish, which you can eat at any time of the day. And do not try to get rid of yolks. They really contain fat, but with it also vitamins, and nutrients that your body needs so much after intensive training. Find a recipe that seems most appetizing to you, and eat eggs regularly - your muscles will be very grateful to you.

Kinoa

If protein shakes or eggs are not too suitable for you, try kinoa - this is another great source of protein. This is a real super-circle, in which there are many useful properties for the body. Kinoa is able to help with migraines and even acts as an antiseptic. In addition, it is great for restoring tissues and muscles - this is what you will need after a strenuous exercise. Add cereals to cold vegetable salads or use it as a side dish. This is a very useful product that you quickly fall in love with, and with you and your body!

Chia seeds

When you sweat, you lose a lot of electrolytes. It turns out that they are extremely important for the body. Electrolytes are miniature ions of salt that are required by the body in order for everything to function properly. If you sweat too much and do not make up for the electrolytes lost during training, your body may suffer. That is why you will be so useful chia seeds. They contain important substances like calcium and magnesium. If you mix them with a liquid, they swell - after consuming chia seeds you will feel satiety and energy. You can make on the basis of chia appetizing puddings, add them to a protein shake or fruit smoothies. There are a lot of options, just look for yours!

Potatoes

Have you ever felt during training that you simply can not move at all? This is quite common phenomenon - it happens when glycogen (a substance that processes glucose) ends up in your body. Your body starts using fat as an energy. The more glycogen in your body, the longer you can train without feeling fatigued. Perhaps you are frightened by the prospect of eating starchy foods after you have worked so hard in the hall, but do not worry. Potato is an excellent source of glycogen. Just do not use it in a highly reworked form - French fries are not your option. Baked or boiled potatoes will be an excellent way to get the required amount of glycogen for the next workout. The idea that this can harm the figure is nothing more than a stereotype that does not have any real grounds.

Greek yoghurt

So, you already know that after training your body needs protein and carbohydrates. You can simply eat a product that is the source of both. In Greek yogurt contains less sugar and more carbohydrates than in normal yogurt, besides there is more protein than in milk. Greek yogurt is rich in calcium, potassium and vitamin B ₁₂ . Add fruit or berries to it, and you will get a wonderful snack after training. If you want to eat something more satisfying, add a little oatmeal to yogurt, it will be very tasty and useful.

Sweet potato

Do not think that even baked goods from yam are suitable for you, alas, this is not so. Nevertheless, you should know that sweet potatoes are fine and without butter and sugar. In baked sweet potato, a lot of magnesium, more than in bananas, in addition, you will receive an impressive portion of collagen, which will help keep muscles in perfect shape and make your skin more attractive. This is very important for any person who intensively trains. It is not by chance that even the leading trainers recommend baked sweet potatoes: try to eat this product after training, and you will like the result!

Avocado

You probably already heard that there are a lot of monounsaturated fats in the avocado. These are healthy fats that help lower cholesterol levels. In addition, useful fats help restore muscle, so even after an intense workout, you will not feel incredible fatigue throughout the body. From avocado it is possible to make fruit cocktails, sauces, it is tasty simply to eat with whole grain bread, on its basis even make healthy varieties of desserts.

Blueberries

You probably know the pain in the muscles after an intense workout. If you were engaged too quickly or for a long time, muscles begin to ache all over your body. This is not the most pleasant feeling, of course, you want to get rid of it. Fortunately, the way to do it really exists! You will be saved by blueberries! It turns out that these berries contain the necessary antioxidants, in addition, the anti-inflammatory properties of blueberries will help restore the muscles even faster. When the season of these berries begins, do not miss your opportunity and eat them as often as possible.

A pineapple

Pineapple also has anti-inflammatory properties, in addition, this fruit is rich in vitamin C, which plays a key role in tissue growth and recovery. Moreover, pineapple contains a unique enzyme bromelain, which helps reduce muscle swelling and restores blood vessels after damage, and also allows intensive burning of excess fat - this is the perfect combination of properties that you need after intensive training.

Salmon

If your body hurts, despite all the measures taken, try cooking salmon on the grill. In salmon, there are a lot of omega-3 fatty acids, which are necessary for your health, and the body can not produce them independently. Omega-3 acids help cope with edema and carry many other benefits to the body. Simply add salmon to your diet more often and quickly notice that your body is always filled with energy, and your health is at its height. This product is not only useful, but also tasty, so it will be very easy!