Most people who actively play sport feel partially guilty for having spent long minutes in effort to melt calories, and then sit down and greedily eat.
During the workout, the body breaks down muscle glycogen and muscle structures of proteins. Therefore, after the exercise, the body needs to replenish their energy reserves and "repair" of the muscle tissue in order to allow for its new growth.
Therefore, it is necessary to consume enough carbohydrates, in order to promote secretion of insulin, which is responsible for the supply of carbohydrates and amino acids into muscle.
As a general rule, consume about 0.8 grams of carbohydrate per kilogram of body weight within 30 to 60 minutes after exercise. And about 0.2 to 0.4 grams of protein per 1 kg of body weight.
Here are seven dishes appropriate for after exercise:
Omelet protein and spinach
Egg whites are a great source of protein and is considered the most easily digestible. This means that the protein in the egg is used most effectively for the growth of the organism. As to the spinach, then we know that it is a source of iron and plant steroids, which accelerate the growth of muscle.
Muesli with skimmed milk
Whole grains cultures, combined with skim milk may be just as good a source for recovery after exercise as they are energy, protein drinks. Muesli is loaded with protein, carbohydrates and other essential vitamins and minerals, and milk is easily digestible and complete source of casein and whey protein.
Chicken with rice
Chicken is an excellent source of protein and other important nutrients such as niacin, a B vitamin essential for carbohydrate metabolism. And although brown rice is is healthier than white after exercise is better to switch to foods with a high glycemic index (GI). These foods will fill your muscles with glucose faster, so eat chicken with white rice instead of brown. Add steamed vegetables for extra flavor and nutrients!
Humus, greased on bread
It's good meat to be replaced by other food from time to time. Humus is an example of an ideal alternative to the meat. It is made from chickpeas and sesame seeds and is an excellent source of protein and carbohydrates. Grease a it on a slice of bread and eat after a workout!
Dried fruits and raw nuts
Not everyone has the time to do complicated dish after sport, but surely there are nearly where to buy dried fruit and raw nuts. Through them you will get a healthy dose of protein and simple carbohydrates. Simple carbohydrates are easy to break and complete the muscle glycogen faster than complex carbohydrates.
Tunas with wholegrain crackers
Tuna and whole wheat are another great tandem after training. Tuna is a low fat content, but with the full protein and omega-3 fatty acids which are good for the heart. On the other hand, crunchy cookies are a source of carbohydrates. If you can skip the mayo, add some fresh lemon juice, olive oil and mustard on fish.
Salmon with mashed potatoes and salad
Just like tuna and salmon fish is another food full of protein and omega-3 fatty acids. If you combine it with mashed potatoes, which is high in GI will balance your portion of carbohydrates. Do you and a hearty bowl of salad and food after your workout will be perfect.