What to eat after training by Maria Gama

Physical activity, combined with a balanced diet , is essential for a healthy life, for our well-being, good mood and energy. Knowing what to eat after training is therefore essential for recovery from exercise.

It is important not to forget that all your food during the day must be controlled in order to achieve your objective. Meals must be adapted depending on the person, their goals and their energy needs .

If you don't know what to eat after training, read the advice we give you. Prepare meals in advance to take in your lunchbox , to make your day-to-day life easier and always have something ready to eat after exercising . This way, there will be no need to stop by the cafe and opt for cakes or pastries.

Essential tips to achieve maximum post-workout well-being

Complete, varied and balanced diet

Vitamins, minerals… It is important that you ingest all nutrients in sufficient quantities to avoid post-workout energy deficits. Pay attention to the food wheel and respect the recommended amounts for a balanced diet . Additionally, take your individual energy needs into account.

Daily protein intake

Daily, it is essential to consume correct protein, through meat/fish, eggs, dairy products or derivatives and legumes. However, avoid foods high in fat.

Pre and post-workout nutrition

Protein intake is important for correct recovery from training , but its consumption must take into account the type of exercise performed and the intensity. For example, if you go for a simple walk, there is no reason to be extra concerned about your diet. If you practice bodybuilding, you may need to adjust your pre- and post-workout meals . Always consult a nutritionist .

hours of sleep

Rest is essential for good muscle recovery . However, it is not always given due importance. We often do not guarantee enough hours of sleep , but it is during this period that part of the muscle regeneration after exercise occurs. Not to mention that, when we don't get enough rest, the desire to train is immediately less.

5 Inspirations for those who don't know what to eat after training

1. Egg white omelet with turkey and tomatoes and rice

Just beat the egg whites and add turkey, tomatoes, salt and oregano. Let it cook and accompany it with a portion of rice.

2. Oatmeal with egg whites

Prepare the oatmeal with water, over heat. When they start to boil, add egg whites and cook over white heat. You can add pieces of fruit (for example, pear).

3. Protein B oxide from red fruits

In a blender, place red fruits, natural Greek yogurt, oat flakes and flax seeds. Grind and reserve in the lunch box to eat after training.

4. Buckwheat and banana pancakes

The wheat flour in your pancakes can be replaced with buckwheat. Just grind it in the blender and reserve it to use in your favorite recipes. Check out a recipe for delicious banana pancakes here .

5. Yogurt with oat flakes and fresh fruit

Skyr yogurt, rich in protein, can be your best ally when you don't know what to eat after training. Place oat flakes in a jar and cover them with green tea. Add the yogurt and top with crushed fruit (kiwi is a great option).