Exercise is one of the most important activities carried out by the human in order to maintain health, and provide the body activity, and maintain the appearance of the outside, and to get a full benefit must eat healthy meal integrated, full of elements necessary to compensate for what was lost during the exercise, and we will inform you in this article on the goal Of eating after exercise, as well as the type of food that should be taken after the exercise.
What to eat after exercise
At the end of the exercise two processes occur in the body, namely: breaking muscle protein, protein building muscle, and protein cracking is higher than the construction process, and when eating protein is reducing the difference between demolition and construction, which means healing, and rapid muscle building, However, recent rigorous research has found that fast proteins do not have the added advantage of natural food in reducing protein cracking and muscle synthesis. Some of the more rapid proteins enter the bloodstream, It does not create a continuous environment for muscle building, so it goes to the internal organs instead of the muscles.
It is recommended to eat any meal of meat, or any animal protein after the completion of the exercise, and be careful to eat about 40-60 mg of protein.
A study has shown that eating simple sugars increases the speed of insulin secretion, which transfers nutrients to muscles. However, research has shown that eating complex carbohydrates fill glycogen stores in muscles and also proves the importance of eating fruits after exercise to refill glycogen stores in the liver.
There is a theory that eating fat limits the speed of digestion of food, which delays the absorption of protein and carbohydrates, and there is no importance to the speed of absorption of protein and carbohydrates in this case, where studies have shown that those who eat full milk after the exercise have an increase in the synthesis of more protein Of those who ate skimmed milk, and the researchers found no explanation for that positive effect, but not milk contains fat.
Why eat after exercise?
- Refill the stores of glycogen consumed.
- Recovery of energy, or muscle fuel, which is the carbohydrate used during exercise.
- Increase muscle mass.
- Recover lost fluids during exercise.
- Recover lost minerals during exercise.
- Protein restoration is important for building muscles, repairing damaged tissues, and building new tissues.
Best meals after exercise
There are many meals that one can eat after exercise, but it must contain one of the following ingredients:
Eggs with whole wheat bread: These are the two main keys to a perfect meal after exercise, because eggs contain a small number of calories, and contain protein, the eggs of a few foods containing vitamin D.
Quinoa boiled beans: There are many benefits that can not be any kind of grain to compete with them, the most important protein, which is one of the most important nutrients to get a healthy body and lean, and contains a large amount of fiber that provides the body with a sense of satiety.
Whole wheat bread with chickpeas: A meal of whole wheat bread and chickpeas can be used to compensate for the amount of protein a person needs, especially if he or she is dependent on a vegetarian diet and gives him enough carbohydrate to keep the body’s energy for longer After the exercise of cumbersome exercise.
Banana: Banana contains a high percentage of carbohydrates beneficial to the body, which the body needs after exercise, it helps to rebuild damaged muscles, and is an excellent source of potassium.
Grilled salmon: In addition to having a good amount of protein, salmon contains omega-3, which helps to rebuild muscle, and enhances the function of the body.
Cranberry: Provides the body with doses of antioxidants, and also increase the rate of recovery from fatigue after the exercise exercises hard.
Nuts and dried fruits: Half a cup of nuts contains thirty-four grams of protein, which compensates for muscle shortage and also provides carbohydrates.
Pineapple: Pineapple contains a substance called bromelain, an anti-inflammatory substance that accelerates the process of healing from bruising and swelling, and contains high levels of vitamin C in the cell renewal process.
Sweet potato salad: Sweet potatoes contain many vitamins, including vitamin B6, C, D, and also contains carbohydrates, magnesium, and potassium.