Some studies suggest that foods containing protein and carbohydrates are best consumed after exercise.
Before starting the exercise, you should consume foods that are nutrient dense so as not to linger absorbed by the body. Therefore advised to exercise after eating foods that contain protein and carbohydrates in order to rebuild the muscles in your body.
Well, as quoted from LiveStrong, here are some good foods consumed after exercise.
boiled soybeans are an alternative snack after exercise, these foods contain protein and carbohydrates in a single package. According to Nancy Clark, 1 / 2 cup of edamame contains 11 grams protein, 127 calories, polyunsaturated fats are good for the heart and essential amino acids that are good for your body.
Eating meals on top after the exercise, was able to replace the nutrients lost during your workout. But that is no less important, drink water. Drink water as much as 2-3 cups, 2-3 hours before exercise.
Then drink 1/2-1 cups of water every 15-30 minutes during exercise. And the last drink 2-3 glasses of water after exercise to replace fluids lost during exercise, as suggested by the American College of Sports Medicine.
Fruit & yogurt
The combination of fruit and yogurt is able to meet your nutritional needs after exercise. Nancy Clark, author of "The Sports Nutrition Guidebook" recommend smoothies for consumption after exercise because these drinks can improve the nutritional needs quickly and easily.
Combine 1 / 2 cup plain yogurt, 1 / 2 cup of your favorite fruit, 1 cup of fruit juice and some ice cubes until smooth. This mixture produces 250 calories, 50 grams carbohydrates, 3 grams of fat and 5 grams of protein. Add protein powder to increase protein content in the drink.
Bread with peanut butter
Given there is not much time to prepare food, whole wheat bread with 1 tablespoon peanut butter enough to meet your nutrition after exercise. These snacks contain 6.5 grams of protein and only 175 calories and 3 grams of fiber.