After Exercise

After Exercise: Proper foods to be fit after exercise

After Exercise: In the previous article, we discuss about a proper diet before exercise. In this article, we will give you an appropriate diet after exercise.

Some proper food for after exercise

Egg & Whole grain bread

After ExerciseBread carbohydrates will return energy that you lose during exercise and adjust blood sugar levels. Eat bread with eggs, which is a complete protein. All 9 essential amino acids are used to build muscle.

Chocolate Milk

This childhood nostalgia taste has an ideal ratio of carbohydrates to proteins (about 4 to 1) that is needed to refuel and rebuild the muscles. Milk and chocolate contain 90% water and can recycle your liquids after exercise.

A light sandwich

A lightweight sandwich, which is rich in carbohydrates and has high protein content, can also be a good option. You can also use Avocado in this meal, which has high potassium and magnesium. These two minerals can prevent muscle cramps.

Fruity yogurt

After ExerciseTaking a bowl of fruity yogurt has more than 200 grams of protein that can increase our energy. If you use a blueberry that is rich in antioxidants, it will also be more beneficial. Research shows that taking these substances after exercise can reduce inflammation of muscles after exercise.

Salmon and potatoes

Omega-3 fish have a high. Omega-3s are healthy fats that reduce muscle After exerciseinflammation after exercise that causes pain. Take fish with potatoes, carbohydrates and fiber. Do not cook potato and fish with butter or industrial oils that are high in calories, and you can use a little olive oil instead.

Chicken, Brown Rice and Vegetables

A chicken breast is a low-fat diet. The chicken breast has a lot of protein and vitamin B6. This vitamin is an important food ingredient for the immune system. It is best to eat chicken breast with brown rice and vegetables to complete the diet.

Drink water before, after and during exercise

After ExerciseWater is everything and you should keep your body hydrated if you exercise for a long time and some electrolytes should be replaced during exercise. These electrolytes include sodium, potassium and magnesium. This process help you to stay hydrated. Some sports drinks, in addition to water, give some of the electrolyte elements to your body.Make sure you use enough water during exercise. Before exercising, about 2 to 3 glasses of water, during exercise, about 1.5 to 2 glasses every 15 or 20 minutes, and after exercise, about 2 to 3 glasses per weight (equivalent to about 433 grams).

Some foods that you should avoid taking before or after exercise

  • Please avoid from consuming high-fat foods. Fats are harder to digest and cause digestive problems.
  • Do not drink carbonated and industrial drinks.
  • Some people cannot use high fiber or protein due to their physical condition.
  • You have a unique physical structure and it’s different from the others. So, you should take what is appropriate to your condition.


Collected by
Dr. Sara Bakhshaei

About Sara Bakhshaei

Dr Sara Bakhshaei ParsiTeb Company Researcher
Dr Sara Bakhshaei is a PhD. graduate Agroecologist from the Ferdowsi University of Mashhad. She has done researches in some agricultural and health fields such as Plant Ecology, Agroecology, Data Analysis, Crop production, LCA and Pharmaceutical effects of medicinal plants. She completed her researches as an Internship period in IFF institute(Institute of Social Ecology) in Vienna, Austria. Since 2016 she works as a senior researcher at Parsiteb herbal pharmaceutical company. She has 8 years of work experience as a university lecturer in Iran and published more than 100 articles in her research fields. Now she continues her study in the field of Phytomedicine at the Boku University of Vienna.

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