To avoid ruining the benefits of a workout, we focus on a balanced meal, essential for healthy muscles.
Eating well after physical exercise is as important as the exercise itself. Not only does it prevent the “slump” effect, but it also contributes to muscle recovery. Indeed, after a sports session, the body enters an “anabolic” phase, during which muscle tissues will repair and rebuild themselves stronger than before. This phase still requires a large amount of energy from the body, whose glycogen reserves (the molecule that stores energy) have already been depleted by the effort. This is why it is advisable to have a snack, or even a full meal, within 2 hours of a session, depending on the intensity of the training.
Focus on a balanced menu
Even if the effort was intense and you deserve a reward, there is no question of ingesting anything. The body needs many nutrients such as vitamins, proteins, fibers and carbohydrates. Your plate should therefore consist of vegetables, starches and proteins.
As for fruits and vegetables, it’s easy, just pick from the available products. Tomatoes, cucumbers and melons in summer; mushrooms, cabbages and apples in winter… Take a look at the seasonal calendar each month to keep yourself informed.
When it comes to protein sources, chicken breast, oily fish and eggs are very popular. Each has its own qualities, so we recommend alternating them to benefit from a cocktail of nutrients.
Athletes who do not eat meat or eggs can replace them with legumes. Just keep in mind that they also count as starchy foods, and do not contain omega 3 like eggs or fish. You will therefore have to look for them in nuts and vegetable oils, particularly rapeseed.
Also, don’t forget to include a portion of starchy foods in your plate, such as pasta, quinoa, or potatoes. Choose whole grains if possible, because they contain a greater amount of fiber and do not cause blood sugar spikes, unlike refined grains.
And for dessert?
Those with a sweet tooth can rest assured that having dessert is perfectly compatible with a balanced meal. Simply, we will favor healthy recipes, such as yogurt, compote or homemade cereal bars, rather than pastries and industrial creams.
Finally, don’t forget to drink at least 500 ml of still or sparkling water to rehydrate yourself as soon as you finish your workout. If you don’t like water, at least have a fruit smoothie, which will also provide you with vitamins and minerals.
Right away: our favorite foods and recipes to enjoy after working out.
