Many people think that to lose weight after training they don’t need to eat at all, and… they torture themselves with hunger. Let's reveal a secret – eating is not only possible, but also necessary. But the right products. We have compiled a list.
Physical exercise not only benefits our health, it adds strength, endurance, flexibility, and improves the functioning of all body systems. They also help us to be slim, because with their help we burn all the calories we eat. Exercise creates a so-called calorie deficit, which promotes weight loss. However, this does not mean that you need to fast after training to create this deficit. You can eat, but you should choose the right foods that will satisfy your hunger, return the energy spent during exercise, and help you lose weight.
Why you need to eat after a workout
What you eat after a workout is a recovery meal that helps your body regain energy, maintain muscle tissue, and replenish essential nutrients that may have been lost during exercise. Eating immediately after a workout can also help you get more benefit from subsequent workouts, support muscle growth, and aid in weight loss.
Post-Workout Eating Guidelines
No matter what you choose to eat or drink after exercise, there are a few things that are important to keep in mind to maximize the benefits of your food:
- Always include a source of protein to support muscle tissue.< /li>
- Add a source of carbohydrates to replenish your energy reserves.
- Remember to replenish your fluid balance to replace the fluid lost through sweat.
Foods that Should you eat after training
1. Eggs and dishes made from them
As one of the most affordable sources of protein, eggs are an excellent choice for restorative nutrition. They can be prepared in a variety of ways, and the protein they contain will provide the muscles with “building materials” for muscle recovery after training. One large egg contains about 80 calories and 6 grams of protein, which makes it quite filling. This regulates your appetite throughout the day, which means you'll eat fewer calories, which helps you lose weight.
The simplest snack is a couple of hard-boiled eggs with fruit. At home, you can make an omelette with vegetables from eggs – a delicious dish with a high fiber content.
2. Sandwich with meat and cheese
It combines two protein-rich foods at once. It's also a relatively low-calorie option (if you choose low-fat varieties) that can aid your weight-loss efforts.
For example, mix light cream cheese with a couple of slices of lean meat, and instead of bread, try a whole-wheat tortilla. Add spinach and mustard – ready.
3. Canned tuna
While not the most convenient on-the-go snack right after a workout, it is an excellent source of protein and essential omega-3 fatty acids. The protein contained in tuna promotes muscle recovery and makes for a more satisfying meal. However, research shows that unsaturated fats further improve muscle recovery and reduce post-workout soreness. While protein itself may promote weight loss, less soreness after exercise may encourage you to continue exercising more quickly, further promoting weight loss.
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4. Sandwich with nut butter
It's delicious, healthy and simple. Both children and adults like it and are also great after a workout. Any nut or seed butter (urbech) will do, which is an excellent source of protein and unsaturated fats.
Be sure to choose whole grain bread, which has more fiber and protein. Including fiber in a restorative diet will help you feel full longer.
If you want more sweetness, add berries on top – fresh or defrosted.
5. Mixed Nuts and Dried Fruits
Although this option is higher in calories than many of the others on this list, it provides an excellent balance of nutrients important for weight maintenance. Protein, fiber and healthy fats help the body post-workout and increase feelings of fullness.
For this snack to actually help you lose weight (and not the other way around), choose a mixture that mostly consists of nuts and seeds. Also, look for dried fruits that do not contain sugar. If you can't find an option in the store that meets these parameters, prepare it yourself using your favorite nuts, seeds and dried fruits.
6. Protein shake
Another convenient source of protein is shakes, which combine many of the essential nutrients. Ready-to-drink shakes are great because they contain protein and carbohydrates in one package.
To truly lose weight, choose shakes or protein powders that contain whey protein. Research shows that its use can best lead to weight loss (and muscle gain when combined with strength training).
Also, avoid shakes with added sugar, they will only provide empty calories, but will not help lose weight.
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7. Protein Bars
Like a ready-to-drink protein shake, this option combines everything you need for recovery in one product. However, with so many options to choose from, it can be difficult to find bars that will actually help you lose weight.
Here's a tip: Look for a bar that contains at least 10 grams of protein, two grams of fiber and zero grams of added sugar. And if it contains omega-3 fats, even better – you should definitely take it.
8. Cottage cheese
Cottage cheese is a great post-workout option. The high protein content promotes muscle recovery and fills you up. At the same time, you get the fastest possible snack. Cottage cheese also contains whey protein, which can aid weight loss, and sodium to replenish electrolytes lost through sweat.
You can combine cottage cheese with fruit or berries for flavor and variety.