What are the appropriate meals after exercise

What are the appropriate meals after exercise

Exercise

Exercise is one of the important factors that help reduce the risk of diabetes and cardiovascular disease.
And increasing physical activity is an important factor in achieving the appropriate weight.
And a person can usually get rid of excess weight by reducing the calories that It taken.
Choosing the right meals after exercise
However, regular physical activity helps to keep weight off after you’ve lost it.
So it recommended to start exercising gradually to avoid injury, and these are the benefits of exercise.

Best meals after exercise

Proper nutrition is one of the most important factors in providing the muscles with the energy they require to perform
exercises, and eating a proper meal after exercise is essential.
As exercise causes the depletion of energy stores in the body, as well as muscle tissue damage.
And the body loses an amount of fluid with electrolytes through sweating, the importance of eating a meal after
exercise comes to provide the body with the appropriate nutrients to compensate for energy stores called glycogen in
the muscles.

  • Protein: Exercise causes the breakdown of proteins in the muscles, which varies depending on the type of exercise and
    the level of training received by the athlete. 0.5 grammes of protein per kilogramme of body weight immediately after
    exercise, and suitable protein sources include:
  1. Eggs.
  2. Milk
  3. Salmon.
  4. Chicken.
  5. Protein bar.
  6. Tuna fish.
  7. Cottage cheese
  • Carbohydrates: Eating meals consisting of carbohydrates after exercise helps to replenish glycogen stores.
    And it is worth noting that the body uses glycogen stores more when doing endurance sports such as swimming and running.
    So the body requires a greater amount of carbohydrates after these exercises, and the body requires approximately
    1.1-1.5 grammes of carbohydrates per kilogramme of body weight.
    And it is best to eat it half an hour after exercise, and eating larger quantities of carbohyd.
    It is recommended to eat an amount of carbohydrates equal to three times the amount of proteins, for example, you can eat 40 grams of protein with 120 grams of carbohydrates
    Here are some foods rich in carbohydrates and suitable after exercise:
  1. quinoa
  2. sweet potato.
  3. the pasta.
  4. Potatoes.
  5. Chocolate milk.
  6. the rice.
  7. oats
  8. Fruits such as berries, pineapples, bananas, and kiwis.
  9. Green leafy vegetables.

Other meals to eat after exercise

  • Fats: It is possible to eat a little fat after exercising; one study found that eating whole milk after a meal was more effective than skimmed milk in increasing protein production, and another study found that eating a high-fat meal after exercise had no effect on glycogen production, and fatty foods suitable after exercise include the following:
  1. Nuts.
  2. avocado
  3. Mix nuts and dried fruits.
  4. peanut butter.
  • Water: One of the things that must be considered is drinking water before and after exercising; this helps replace the fluids lost by the body during exercise.
  • Examples of appropriate post-exercise meals: There are several meals that are simple to prepare and are appropriate after exercise because they contain important elements, such as the following:
  1. Grilled chicken, with grilled vegetables.
  2. Scrambled eggs with avocado salsa and toast.
  3. Salmon with sweet potatoes.
  4. Quinoa with walnuts and berries.
  5. Whey protein, with oats, bananas, and almonds.
What are the appropriate meals after exercise

Omega-3 fatty acids

According to some research, the addition of omega-3 fatty acids helps to enhance the building of muscle proteins and increase the size of muscle cells in healthy young and middle-aged adults, and fatty fish like salmon are high in omega-3 fatty acids, as is tuna. fatty; Whereas 170 grammes of canned tuna in water contains 41.6 grammes of protein and 5.4 grammes of fat, some research has shown that oil extracted from fatty fish can contribute to reducing muscle soreness after resistance exercise, and another study discovered that consuming 6 grammes of fish oil every day for one week before beginning resistance training led to a reduction in muscle soreness.

Best pre-workout meal

The best time to eat a meal before exercising is thirty minutes before exercise, and the meal must contain proteins, a good amount of carbohydrates, and to obtain an adequate amount of carbohydrates, it is possible to eat a large banana, while protein is equivalent to the amount of a cup of milk a little or Fat-free, or two tablespoons of peanut butter, and energy bars containing 10 grammes of protein, and 25-40 grammes of carbohydrates can be eaten instead of these foods.
This can cause stomach upset, and eating fatty foods makes you feel lazy.

What are the appropriate meals after exercise

Benefits of exercise

Physical activity is one of the factors that provide numerous health benefits, both physical and mental, and the benefits of exercise include:

  • Improve mood, reduce depression, anxiety and tension.
  • Helps reduce weight by increasing the metabolic rate and burning calories.
  • Maintains healthy muscles and bones.
  • It increases the energy level in the body, and reduces the feeling of fatigue.
  • Reduces the risk of chronic diseases.

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