Best Foods To Eat After A Workout

Whether you play sports regularly or not, the meal after sports is very important! It determines how fast your muscles will recover. The faster you know how to recover the trained muscle groups, the faster you can train those muscle groups. Which also leads to faster use of strong muscles that are well and often trained. Logical? Logical! But what should you eat?

In order to provide a good answer, it is important to know what the purpose of your meal after sports is . Your so-called "post workout" meal must have the following 3 (or all 3) goals:

• Recharge your energy because you have just consumed a lot of energy
• You give the necessary proteins to stimulate muscle build-up
• Have the right vitamins and minerals for growth

If you are on high intensity sports, what I mean, I use your muscles glycogen for energy. Glycogen is a stock of glucose (sugar) stored in your liver. If this stock is used, it is therefore important to add it. You do that with carbohydrates.

Carbohydrates after sports

After sports, you need the first carbohydrates. At the moment, your insulin sensitivity is at its highest. What does that mean? That this is one of the few times you can eat fast carbohydrates without being rapidly transformed into your body. You're fine! I advise you to eat most of your daily carbohydrates during this meal. Pasta, rice, bread (if you eat wheat and gluten), oatmeal etc. Remember, you still want to choose the whole wheat variants above the "white" (always!) So your body can also take vitamins, minerals and fibers from this diet Pick up.

This does not mean that you can eat junk food and sugar after sport. Eat "real" food.

• Whole-weat pasta
• Brown rice
• Whole grain bread
• Oatmeal
• Couscous
• Bulgur
• Fruit

Proteins

Your muscles are largely composed of proteins (amino acids). During sports, you break these protein compounds so that the space between the cracks can be filled with new proteins (from your diet). This makes your muscles bigger and stronger. To achieve this goal, you must eat protein! Logical? Logical! Where are many proteins in?

• Egg
• Meat (poultry, red meat)
• Fish
• Dairy (cheese, yoghurt, curd)
• Nuts
• Quinoa

And fats then?

These fats will get you through the foods that contain proteins and carbohydrates. Fats are not important enough to add to your meal separately. Fats are definitely needed, but after exercise, carbohydrates and proteins are the main priority.