This is best to eat AFTER your training

This is best to eat AFTER your training

This is best to eat AFTER your training

Dear CleanFoodslovers,

In this previous post you have read what you can eat before a workout, today you can read more about eating after a workout. Haven't you read the previous article yet? Read it here.

 


Why eat after exercise?

During exercise you make very small cracks in your muscles, which you will have to repair. In addition, you have "used up" the energy supply in your muscles, which you will have to replenish.

You need proteins to repair and build your muscles. You need carbohydrates to replenish the energy stores in your muscles. The faster you can restore your muscles or a certain muscle group, the faster you can train them.

 

When should I eat restorative meals?

When you have had very intensive training, endurance sports or a fierce competition, it is important to restore your muscles. Also when you exercise more than 3x per week or longer than 1.5 hours, it is important to let your muscles recover in order to perform well next time.

When you exercise recreationally and / or less than 3 times a week, a recovering meal is less important. Even if you do a light form of sport, such as (quiet) cycling, walking, yoga or stretching.

 

What can I eat best?

As mentioned above, it was mentioned that it is important that you eat proteins and carbohydrates, preferably within 30-60 minutes of your workout. In addition, it is important that you replenish your fluid.

Try to get about 20 grams of protein during such a restorative meal. You can also add a carbohydrate source.

Proteins can be obtained from vegetable and animal origins, namely:

  • vegetable: legumes, cereals, seeds, nuts and tofu / tempé
  • animal: egg, meat, fish and milk products

 

We have written a few examples below for you which fall under a recovering meal

  • 250 gr (low-fat) cottage cheese with fruit, muesli and / or nuts
  • 1 SlimBread with 2 boiled eggs
  • a glass of (soy) milk with a handful of unsalted nuts and a piece of fruit
  • 300 ml (soy) yogurt with seeds, nuts and fruit
  • 2 SlimBreads with Slim Jam
  • 4 RawPancakes prepared with milk (instead of water) with a piece of fruit.
  • a regular “big meal” with a piece of meat / fish / meat substitute
  • waffles (+ recipe)

 


A sporty greeting from Fleur

6 July 2020