Top 5 Foods to eat after exercise
Foods to eat after exercise: Electrolytes regulate the fluid balance in the body, helping the work of muscles and nerves. During an exercise, the body loses electrolytes through sweat, and this can result in muscle cramps, fatigue, nausea, and mental confusion.
According to studies, eating the right foods 30 minutes after an exercise can reduce inflammation, replace glycogen stores and repair muscle damage.
Foods to eat after exercise: These are the best, five minerals that can help you replenish electrolytes.
Sodium helps the body to retain water and be hydrated at long run. But that does not mean that you should consume chips or other salty snacks after a workout. One common way to restore electrolyte is a combination of chocolate milk with a pastry smeared with peanut butter. Salty food should be on the top of the list because the body loses sodium in higher amounts than it loses other electrolytes.
Chloride can be found in table salt and processed foods such as salami, sauces, canned soups and potato chips. A mineral that is important to maintain fluid balance in the body pressure and pH value of the liquid in the body is better replenished with whole foods like olives, seaweed, rye, tomatoes, lettuce and celery.
Your body loses 200 to 600 milligrams of potassium during an hour workout. This mineral is essential for supporting heart function, regulating blood pressure, preventing the loss of bone narrow and for the kidney stone formation. It also has a vital role in maintaining the work of the muscles.
Therefore, you should consider consuming bananas or other foods rich in this mineral, such as sweet potato, peas, beans, avocado and green leafy vegetable such as spinach and kale. You can also eat fresh fruits like watermelon, and dried fruits like raisins or prunes.
A research conducted at McMaster University in the UK found that drinks rich in calcium like milk can rehydrate the body after exercise better than water or energy drinks. Milk provides the body with carbohydrates, calcium, sodium, and potassium with a high amount of protein, which is a combination that helps in muscle recovery.
Experts advise is to eat dairy products like yogurt 6 ounces of plain low-fat yogurt or fortified dairy substitutes almond milligrams.
The harder you work out, the more magnesium you will lose. Together with calcium, magnesium is an important mineral that helps the muscle and nerve function, helps build strong bones and activation of certain enzymes. Replenish the magnesium in your body with magnesium-rich whole foods like dark leafy greens , nuts , seeds , and brown rice . An added benefit of this mineral is that it prevents the fatigue and provides your body with energy after exercise.