What To Eat After Playing Sports

What to eat after sport is one of the questions that arise often those who do exercise. Here are foods to eat after exercise.

Knowing what to eat after sport is important to help your body get into shape. Whatever time of day when you play sports, the key is to eat after sport dishes that combine proteins (which help your muscles to recover) to carbohydrates (which fill the reservoirs of energy again).

For best results, you should certainly eat after sport but within 30 to 60 minutes after the last exercise, when muscles are most receptive (for example, you stop the sport 19h, you must eat ideally by 19:30 or at the latest before 20h). During this time window, an increase of enzyme activity makes the body more efficient to store glucose (to get energy) and to make proteins in muscle fatigue.

1) Drinks recovery after exercise sports, homemade
A combination of banana, milk and yogurt may make a recovery sports drink fresh and substantial. Dairy products like milk and yogurt work well, providing both protein and carbohydrates.

Bananas are full of potassium and magnesium, strong electrolytes for healthy muscle function. Drink this milkshake for breakfast after a gym session in the morning or at lunch after completing your workout in the afternoon.

2) Sandwiches loaded proteins
You will not regret eating a sandwich after sport, it brings what it takes to recharge quickly so practical. Make sandwiches without putting too much salt, while putting them enough to replace the salt that was lost after exercise. Add tomatoes for more fresh and a good dose of vitamin C.

You can also use whole wheat bread wheat to make a very healthy sandwich. Prepare your sandwich well in advance and take it to eat after the gym session the next afternoon, or eat it after sport in the evening.

3) Granola Bars
This is not always easy to eat 30 minutes after sport. Granola bars can then be an interesting snack to eat on the run. Leave a few granola bars in your desk drawer or glove compartment of your car to make healthy alternatives to foods sold in vending machines (which are often filled with empty calories).

Among the ingredients of granola bars, oats, honey, orange juice and flaxseed provide protein, carbohydrates and good fats. Nuts and dried fruit bring iron to maintain healthy red blood cells. Mix this sweet and crunchy snack yoghurt reduced fat if possible. Just remember that it must control the portions of these granola bars because it is a high energy food that is dense in calories

4) Breakfast energetic
An egg sandwich is a perfect breakfast to eat after sport. There are proteins in both yellow and white egg, and this dish uses a combination of both to increase protein intake while keeping the calories and fat under control.

Eggs also provide zinc, which helps the metabolism and the immune system and vitamin B12, which supports the production cell. Cheese and vegetables complete the dish to restore tired muscles and recharge your energy reserves.

Besides eggs for breakfast after the exercise, you can also try a bowl of reduced sugar cereals with skim milk.

You can also try the chocolate milk, since it provides very good 3 parts carbohydrates to 1 part protein (either ideal proportions for a food to eat after sport). Milk chocolate also helps to rehydrate your body as it contains plenty of water (85%).

5) Fish protein loaded
Salmon is an ideal source of protein (not to mention its many omega-3 good for the heart). You can eat after the sport of salmon with steamed vegetables and brown rice to make your body healthy carbohydrates and B vitamins that help produce energy.

Salmon is rich in protein, accompanying with the fibers of steamed vegetables and brown rice, you satiated after sport in the evening, you avoid cravings to snack late at night. The remainder of this dish can be repeated back with a salad after the sport after noon.

6) Plant Protein
Beans are a great source of vegetable protein and carbohydrates.
Bulgur (a by-product of durum rid of the sound envelope, pre-cooked steamed, dried and finally crushed) is filled with fiber that help fight hunger. Bulgur is high in iron, phosphorus, magnesium and vitamins. His main interest lies in its rich carbohydrates slow.

Feta cheese (a cheese curd in brine in Greece, made from goat milk or sheep) adds calcium to strengthen bones. Make a big salad of feta earlier this week and get a great dish to eat after sport.

7) peanut butter to increase energy
The peanut butter can be your secret weapon after sport. It is cheap, versatile and filling. Do not be afraid of this supplier of nutrients because of its fat content, simply control the portions. A tablespoon of peanut butter provides about 100 calories and 7 grams of unsaturated fat (good fat). Also add the chicken and vegetables in a tortilla flexibility to easily make a meal rich in protein.

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