After exercise liquids that have simple carbohydrates such as orange juice and other fruit juices are the best options; It means liquids that contain carbohydrates and electrolytes such as sodium and potassium in addition to water.
If the exercise duration is more than an hour, eating (or drinking) a suitable snack can be effective.
Good snack options include:
Dates are one of the fruits that increase your energy and can definitely have a great effect after workout. You can examine the advantages of using Kurma Supplier Malaysia after exercise.
You have burned a lot of carbohydrates by exercising; That is, the main fuel of muscles; But note that 20 to 60 minutes after exercise is the best and most important time for carbohydrate refueling. At this time, the muscles absorb the carbohydrates eaten at a high speed and muscle building is done.
Eating protein foods will help in better muscle repair and muscle building; But since carbohydrates play the most important role in building muscle after exercise, it is better to use foods that contain both protein and carbohydrates for this purpose. Like whole grains and breads, baked potatoes, peanut butter sandwiches, etc.
What foods should not be eaten after exercise:
1- Salty processed foods:
After exercise, due to high sweating, in addition to water, the amount of potassium in the body decreases, and to compensate for this, you should not go for salty foods, and consuming natural snacks containing potassium, such as bananas, is the best option for supplying potassium after exercise.
2- Sweets and chocolates:
As it was said before, carbohydrates are one of the nutritional requirements after doing exercises and sports, but you should not go to sweets to provide them, which have no result other than obesity.
Everyone is aware of the importance of consuming this very useful food group, but according to nutritionist doctors, raw vegetables should not be used after exercise.
4- Fast foods:
As always, wherever there is talk about foods, the name of fast food is definitely seen there. Due to their high fat content, fast foods, in addition to causing the risks of diseases and strokes, cause the body to be out of shape.
5- Energy drinks
These drinks can be a good source of energy during exercise, but they are prohibited after exercise.
This member of the dairy family should not be consumed after exercise due to its high fat content. If you want to supply your body with calcium and vitamin D, the best option is low-fat milk or mozzarella cheese.
Eggs are rich in protein and choline. You need to keep your heart healthy and strong after exercise, so you need to look for nutritious food sources. But remember that half-cooked eggs absorb a lot of oil and butter, which are saturated fats. Instead of frying eggs, boil them or even add them raw to your smoothie. Of course, we must say that there is no problem in consuming boiled eggs after exercise.
8- Cocoa milk (chocolate milk)
Chocolate milk will not have anything else for the body except high calories and fat, especially after exercise when the body is ready to absorb any kind of food.
You all know how harmful soft drinks are for the body, so there is no need to mention the harms of soft drinks. The best liquid to hydrate the body is water.