That your work is not wasted!
1. Eggs
Proteins and carbohydrates - this is what you will need after physical exertion in the first place. Eggs are rich in protein. In one egg, 70 calories and 6.3 grams of protein. And also this is one of the few products that contains vitamin D. But do not think that raw and cooked eggs are equally useful. It is the heat treatment that promotes the better absorption of protein!
2. Movies
Kinoa is a cereal, which is an excellent source of carbohydrates. Brown rice is also a great fit, but it is not compared to those contained in kinoa vitamins and nutrients. In addition, it has more protein and fiber than brown rice. And the cooking time is much less!
After training, you can eat porridge from the movie. To do this, the movie should be thoroughly rinsed and soaked for several hours, if you want a softer and pleasant taste. To enhance the taste, it can be fired in a frying pan for 5 minutes. For cooking for 1 cup kinoa take 2 cups of water, cook for 15 minutes.
3. Orange juice
Instead of a sports drink, drink a glass of orange juice! In addition to vitamin C, the content of potassium in it is much higher than in the known beverages for sports, which must be consumed during long training, and not after them. Potassium is an important electrolyte that helps the body restore the water balance. Orange juice is also perfect for protein cocktails.
4. Kefir
Kefir is a drink obtained as a result of fermentation of lactic acid bacteria. People began to buy it more often, and not for nothing! In total, one cup of kefir contains 11-14 grams of native protein, which is not naturally produced in the body. Milk protein is especially useful for maintaining muscle mass and in order to quickly lose excess weight. Since for kefir is characterized by a specific smell, which you need to get used to, this drink can be perfectly combined with fruits, cereals and whey protein.
5. Bananas
Bananas contain a lot of "good" carbohydrates, which are necessary after training. These fast carbohydrates help normalize glycogen levels and, as a consequence, restore damaged muscles. And bananas are rich in potassium
.6. Salmon
It's not only a lot of protein, but it also contains Omega-3, which has an anti-inflammatory effect. This will restore the muscles and improve your performance!
7. Blueberries
These little berries are a wonderful antioxidant! As research shows, blueberries help to restore strength three times faster after intensive training.
8. Pita from wholemeal flour and hummus
This dish can replace meat, and it is not difficult to cook it.
Hummus is made from chickpeas and contains both proteins and carbohydrates. And the slow carbohydrates contained in pita will easily restore energy after heavy physical exercises!
Ingredients for cooking hummus :
- dried chickpeas - 300 g,
- sesame seeds - 30-100 g (to taste),
- zir - 0.5 teaspoon,
- garlic - 2-3 cloves,
- lemon juice - 4-7 tablespoons (to taste),
- olive oil,
- salt.
Recipe:
- Chickpeas should be washed and soaked in plenty of water for 12 hours.
- Pour chickpeas with fresh water (do not salt!) And cook for about 2 hours (chickpea should become very soft).
- With the ready chickpea, merge the broth in a separate bowl and store it.
- In a dry frying pan, pour in the sauce and roast for 2-3 minutes, until a light aroma appears. Pour the zircon into a coffee grinder and grind it.
- Then pour the sesame into a frying pan, lightly fry until light golden in color and a pleasant smell. Slow the sesame and chop it in a coffee grinder.
- Powdered sesame seeds into a blender. Add the peeled garlic cloves, some salt and olive oil. Grind it.
- Add chickpeas, mash.
- Pour the broth into the bowl of the blender and grind until smooth.
9. Dried fruits and nuts
Having come from training, it is possible to be supported by a handful of dried fruits and nuts, rich in fast proteins and carbohydrates. Soybeans are especially useful for building muscle mass - half a glass of beans contains 34 grams of protein.
10. Pineapples
In pineapples contains bromelain - an anti-inflammatory enzyme of plant origin, which heals bruises, sprains and tumors. In addition, they have vitamin C - an extremely important component that restores tissue.
11. Sweet potatoes (sweet potato)
In addition to high carbohydrate content, sweet potato contains a large number of vitamins and macro elements, such as vitamins B6, C, D, as well as potassium and magnesium.
12. Kiwis
In kiwi, a high content of vitamin C and potassium. This fruit is also a source of antioxidants, which help with soreness in the muscles. And a little tip: do not throw the peel - it has even more useful substances than in the pulp!
13. Water
It may seem obvious to you, but not drinking enough is a common mistake when doing sports. To feel good and be full of energy, you need to replenish each lost gram with a glass of water.
14. The most important thing: eat something!
You spend a lot of energy during training. If you do not make up for it within a couple of hours, the muscles will not recover properly, and all your labors will go to nothing. Therefore, any light snack is better than a complete lack of food!