6 Food menus that you can consume after exercise

Exercise triggers the breakdown of protein in the body, so that after exercising the body becomes deprived of energy. To restore it, the body needs time and food to support it. What foods are recommended after exercise? Check out the following reviews.

Food helps normalize the body after exercise

After exercising, the muscles use glycogen for fuel and the cells are damaged. To restore used glycogen, regrow muscle protein, and stimulate new muscle growth, eating nutritious foods helps the body to complete the process faster.

1. Foods rich in carbohydrates and protein

Reporting from Men's Fitness, Manuel Vilacorta, R.D., a nutritionist and spokesperson for the American Dietetic Association, said that carbohydrates and protein are two important things that are needed by the body after exercise, namely when the blood circulates properly.

Carbohydrates help the body maximize the synthesis of protein and glycogen that has been used up during exercise. Meanwhile, protein containing amino acids helps accelerate new muscle growth and repair muscle cells that are damaged during exercise. In order for insulin production to maximize glycogen synthesis, it is better to eat foods with protein and carbohydrates at the same time. However, still pay attention to the ratio of the two portions, which is about three to one. For example, a food containing 120 grams of carbohydrates with 40 grams of protein.

Some foods that contain carbohydrates such as sweet potatoes, potatoes, rice, fruit (pineapple, berries, bananas, and kiwi), oatmeal, or green vegetables. While foods that contain protein such as eggs, milk, cheese, yogurt, chicken, tuna, or salmon.

2. Foods that contain fat

Reporting from Healthline, fat helps increase muscle growth after exercise. Then, 45 percent of the energy in the body also comes from fat. Some foods and drinks that contain healthy fats include avocado, nuts, and cow's milk.

Combined food menu after exercise

In fact, you can immediately eat the fruits or other foods that have been mentioned earlier. However, these foods are better consumed together (combined) because the effect on the body is maximum. After exercising, you may not have the energy to make food that must be processed and cooked first. Here are some food menus that are easy for you to make after exercising, such as:

1. Fruit and nut yogurt

Combine yogurt, berries, banana or kiwi and add almonds. This food menu can meet the carbohydrate and protein needs that are lost during exercise. In fact, eating bananas alone can help you meet your carbohydrate needs.

2. Milk and nut cereals

Combine milk, your favorite cereal, and almonds. Without wasting time, you can meet the carbohydrate and protein needs that are lost after exercise.

3. Fruit salad

A mixture of sliced kiwi and pineapple can be made easily. Apart from being rich in vitamins, these fruits are easy to digest and help break down amino acids and prevent inflammation that occurs in muscles. You can also add fruits that contain lots of water to keep the body hydrated, for example watermelon.

4. Oatmeal

How to make it quite practical. Combine the oats and milk in a bowl and mix well. Then, cook over medium heat for a few minutes. Serve with berries or bananas.

5. Bread filled with eggs

Eggs are rich in benefits and very easy to serve. For this menu, boil the fried egg until cooked. Then, toast the bread, put in the pre-boiled egg, and add the avocado chunks. You can replace avocado with other green vegetables and eggs can be replaced with chunks of chicken or tuna.

6. Meat loaf

Cook the minced meat, chopped shallots, soy sauce, pepper, tomato sauce, and salt for five or seven minutes. Stir until it turns brown. Serve with plain bread or burger patties. You can add green vegetables, such as lettuce and cucumber.

Apart from food, you also need to pay attention to water intake during exercise. Water keeps the body hydrated and helps the body recover better after exercise.