They will help to quickly achieve the desired forms, relieve muscle cramps and restore energy balance.
After workout, the body needs two substances: protein and carbohydrates. There are both in the eggs. They are low-calorie, only 70 kcal per piece, contain a lot of protein and natural vitamin D, which strengthens bones. By the way, there is a myth that raw eggs are much healthier than cooked ones. This is not so: in fact, the body absorbs twice as much protein from cooked eggs.
Even brown rice cannot be compared to quinoa in terms of vitamins, nutrients, protein, and fiber. Moreover, the vegetable protein contained in this cereal has a special balance of amino acid composition. Thanks to him, quinoa is shown to both athletes and those who experience great mental stress. And also this cereal is quickly prepared – only 10-15 minutes.
Orange juice is called a natural energy drink. It contains vitamin C and potassium, due to which muscles develop, including the heart. Potassium regulates pressure and improves the flow of oxygen to the brain. The result is instant energy recovery. For greater effect from workout, mix orange juice with a protein shake and drink during class.
One cup of kefir contains 11-13 grams of whey protein. This is a protein concentrate that is obtained after the curdling process. Whey protein promotes rapid muscle building and fat burning. Therefore, a mix of kefir, fresh berries, and cereals after workout helps to quickly achieve the desired forms.
Bananas are a storehouse of healthy carbohydrates. These substances instantly increase the level of glycogen in the body and restore the muscles damaged during workout.
A large portion of omega-3 protein and acids can be obtained from salmon. The latter are responsible for the tone of blood vessels, normalize blood pressure, cleanse the body of harmful substances, and reanimate muscles.
Blueberries accelerate the recovery of the body three times after intense workout. And it also consists exclusively of dietary substances – proteins, fiber, carbohydrates, so it fits perfectly into the diet of those who want to lose weight.
Wholemeal Pita With Hummus
This vegetarian dish is cooked in a minute. Hummus is obtained from chickpeas – peas, rich in protein and carbohydrates. In turn, pita is a source of slow carbohydrates. Such a snack is best done after strength workout: muscles will grow faster and energy will be fully restored.
Dried Fruits And Nuts
No time to cook something? Two handfuls of dried fruit with nuts will give a quick boost of energy. Soy nuts are especially useful for weight gain: they contain a huge amount of protein – 34 grams per half-glass of product. Therefore, if your goal is sculpted muscles, feel free to introduce soy nuts into your diet.
The main plus of this fruit is bromelain. It is an anti-inflammatory enzyme that accelerates muscle recovery after injuries and injuries, and heals bruises and sprains. Vitamin C, which is found in excess in pineapples, will also accelerate the recovery of the body and give energy.
Bodybuilders are especially fond of sweet potatoes, because it consists entirely of complex carbohydrates that nourish the muscles. It has been proven that it relieves pain and muscle cramps after a strength workout. In addition, it contains vitamins B6, C, D, magnesium, and calcium.
Do not peel the peel with kiwi – this is the most healthy part of the fruit. It contains the most vitamin C and antioxidants that help reduce muscle pain.
Violation of the water balance in the body due to workout remains at the top of the most common problems. In order not to experience a breakdown, drink 2-3 glasses of water during class.
Do Not Leave The Body Without Food
Many girls do not eat after workout, thinking that this will make classes more effective. And in vain. The body loses a lot of energy, which needs to be replenished within an hour or two after the end of workout. If your muscles cannot recover, all the hard work done on yourself will be useless. Worse still, refusing nutrition can harm your health.