Also, the body stores carbohydrates (in the form of glycogen) in the liver and muscles so that it has immediate energy available during exercise and it is always necessary to replenish them after that.
Factors that differentiate the needs in quantity of each nutrient are:
- the type of exercise
- the amount of sweat lost
- the duration of the exercise
- environmental conditions (sunshine, humidity, etc.).
However, under any circumstances we need the same nutrients.
The 10 best foods for after exercise are the following…
- Water. The most important “food” is water! It moisturizes us and offers many trace elements and metals.
- Avocado. It contains monounsaturated fatty acids which are crucial for the treatment of muscles and joints after exercise, in which they are stressed.
- Eggs (whole). They contain the best source of protein, with all the essential amino acids to rebuild and repair muscle and lead us to satiety.
- Fatty fish such as sardines, salmon and so on. Rich in omega 3 fatty acids to restore muscle and reduce joint inflammation.
- Turkey / chicken. Large amount of digestible protein and essential amino acids.
- Yogurt. It contains antioxidants and proteins to rebuild, restore muscle and store glycogen.
- Nuts. Rich in magnesium, protein and fiber to restore muscles. Also, through their fatty acids they lead to a reduction in inflammation overall.
- Bananas. Important fruit for after exercise as it contains magnesium, potassium, manganese, copper, vitamin C, carbohydrates. Useful nutrients to restore the body after exercise, prevents cramps, helps with good heart function and metabolism.
- Oats. It contains a number of vitamins, minerals, minerals and carbohydrates to increase glycogen in warehouses and B-complex vitamins that support the proper absorption of protein and carbohydrates.
- Sweet potato. It has a high content of vitamin C, B6 and D. Vitamins absolutely necessary for muscle recovery and proper functioning of nerves and muscles.