The Best Foods To Consume After Sports

After doing sports, it is important to take care of your diet to optimize the work done. There are foods that can be ideal to regain lost energy.

After doing physical exercise, many people get hungry. This is normal, since during sports, minerals and liquids that need to be replaced are lost. However, there are some foods to eat after sports that are better than others.

To determine the type of food that is best after sports, you must attend to your needs. This means that the same food will not be recommended for someone who wants to lose weight as for someone who wants to increase muscle mass.

For this reason, the foods to consume after doing sports that we are going to mention will be specific, in some cases, for those who have some objectives or others. To obtain a suitable diet plan for your particular case, it is advisable that you consult a nutritionist.

Foods that provide protein

One of the best foods to consume after sports will be those that are high in protein. Proteins are very important for increasing muscle mass and reducing fat, both through supplementation and when ingesting them from food, according to a study published by the Journal of the International Society of Sports Nutrition .

This component can be found in foods such as eggs or chicken. Therefore, a meal that contains these ingredients will be very beneficial after doing sports.

However, if you want to increase muscle mass more effectively, protein shakes can be helpful, according to a study published in the British Journal of Sports Medicine . If you choose this option, you should look for those brands that offer a product of the highest possible quality.

It should be noted that professionals often recommend obtaining the proteins that the body needs through food; Whenever possible, it is better to prioritize this route. Try to avoid processed products as long as you have that alternative.

Foods containing carbohydrates

Another type of food to consume after sports are those that have a good carbohydrate content. These nutrients also help a lot to increase muscle mass, but not so much for building muscle itself, but for its effects on training intensity and recovery.

According to a study published by the Journal of the International Society of Sports Nutrition , carbohydrate intake after exercise helps to replenish glycogen in the body, which promotes faster recovery.

Likewise, this also prevents future injuries that may occur due to a lack of nutrients. Therefore, both rapid recovery and injury prevention allow for more intense workouts and not interrupt what was planned.

Now, what foods can provide you carbohydrates in a healthy way? Here are some options:

• Quinoa: research published by Comprehensive Reviews in Food Science and Food Safety details that quinoa provides a large amount of vitamins and minerals, as well as containing protein. For all this, it is very good for recovery after physical exercise.
• Bananas: as detailed in a study published by the Journal of Pharmacognosy and Phytochemistry , the carbohydrates contained in this fruit are rapidly absorbed. This means that they help restore glycogen levels and repair muscles in less time.
• Hummus: it is a very rich and healthy option, while providing a lot of energy. It can be accompanied by carrot sticks or pita bread, for example.
• Peanut butter: it will always be better if you can make it at home, but if you buy it, you must make sure the quality of its ingredients. Two medium scoops a day is the recommended amount. According to a study published by the Journal of the American Oil Chemists’ Society , it is a food with a high protein content.

• Oats: consuming oats without sugar and as pure as possible is very beneficial for recovery after sports practice. You can accompany it with a yogurt – without sugar – or a little milk. In addition to providing fiber, oats improve metabolic flexibility, which allows you to use energy more efficiently and thus improve performance, according to research published by Sports Medicine .

Many people believe that carbohydrates are bad or that they help you gain weight. However, that only happens if you overindulge. If you consume responsibly and respect the recommended amounts, you can stay at the desired weight or even reduce it if that is what you are looking for.

Fruits and nuts

The last of the foods to consume after doing sports that we recommend here are fruits and nuts. There is a wide variety of these two elements, so you can choose those that you like the most.

First, according to a study published in the journal Nutrients , the intake of carbohydrates and simple sugars after exercise contributes to the recovery of the energy consumed. For this, fruits such as bananas, strawberries, grapes and berries are recommended.

Beyond the above, fruits help to recover vitamins and, in addition, provide water. You must remember that hydration before, during and after sports is essential.

Similarly, nuts also contribute to recovering the energy expended during physical exercise. This is due to its content of unsaturated fatty acids, which fulfill a very important energy function, according to a publication in Offarm magazine .

It is best to combine the nuts, for example, mixing almonds and walnuts. A modest handful of nuts is the recommended daily allowance.

Choose well what foods to eat after doing sports

As you can see, there is a wide variety of foods to consume after doing sports. It is ideal that you choose one, since if you do not eat anything, it is possible that at the next meal you will eat more than you should. In addition, you will be wasting a vital tool to get even more out of the effort made when training.

Finally, remember also that these foods should be taken in moderation, no matter how healthy and good they are for your health. For this, as we mentioned previously, it is advisable to consult with a nutritionist to plan a food intake according to the objectives set.