8 foods to eat after working out or running

Physical activities bring many benefits to people's lives. But to achieve good results? whether to keep the body fit or to improve overall health? You must also associate them with good nutrition.

The ideal diet for each person, according to your goals, only a professional can indicate, but there are some foods that are proven important to eat after training or running.

Nutritionist Karina Frasson points out that eating should be done as soon as possible after exercise to prevent loss of lean mass and replenish nutrients lost during activities. It is interesting to give preference to carbohydrates with high glycemic index (white bread, honey, potatoes, rice) associated with protein sources (lean meats, cheese etc.). This combination results in higher glycogen stores and greater muscle recovery ?, explains. "It's also important to add fruits or natural juices to this diet when possible," he adds.

With the professional's help, we selected eight food options (or combinations) to consume after gym training or running. Check out:

1. Banana

Contains significant amount of potassium that helps prevent cramps? which can occur especially after a long run. It can be consumed even with some honey.

2. Oatmeal with fruits

Can both bananas and other fruits be combined with oats? which is a highly nutritious food with high fiber content. For a more complete post-workout meal, skim milk can be added to form a porridge.

3. Protein Bar

Practical and high in protein, the bars are an excellent post-race snack option. No wonder they are often distributed at race events.

4. Peanut Butter Bread or Toast

Carbohydrates + protein? Perfect combination and always recommended when it comes to gym food, especially in the after-training period. And the items cited above meet this need very well.

Peanut butter (provided without the addition of sugar) has been a great option to replace margarine, as it has a high concentration of protein, carbohydrates and is rich in "good fat". Can it be passed in whole breads and toast, or simple? as they will be consumed soon after training.

5. Greek Yogurt Smoothie

Smoothie is a creamy textured drink made from natural frozen fruits without the addition of sugar. It is very nutritious as it contains vitamins and minerals. So the tip is: choose your favorite fruit and beat it with Greek yogurt which, in turn, is high in protein. Perfect option for post workout nutrition.

6. Hummus with Carrot

Hummus is a chickpea-based pate, a very high source of protein and healthy carbs. It can be combined with carrot or other vegetables.

7. Bread with turkey breast

The snack can also be made with white cheese. Bread, because it is high in carbohydrates, replenishes energy, while turkey breast and cheese offer proteins of high biological value, essential for muscle recovery.

8. Water or Coconut Water

Hydration during and after training is critical. It doesn't matter if you ran 1 km or 5 km, stayed 30 minutes or 2 hours at the gym, it's always nice to have your water bottle in hand.

And coconut water is also considered a great post-exercise moisturizer because, in addition to replenishing lost water in training, it provides carbohydrates and minerals such as sodium and potassium, aiding the recovery process.

With these ideas, there are no excuses to be without food after training? Much less to be without exercise! Good results will be achieved with commitment and also with good nutrition for the gym. But it sure will be worth it!

Breakfast for Athletes (March 2024)