Knowing what to eat after exercise is important to help your body into shape. Whatever time of day when you play sports, the key is to eat the dishes after exercise that combines protein (which helps your muscles to recover) to carbohydrates (which fill the reservoir of energy again).

For best results, you should be sure to eat after exercise, but within 30 to 60 minutes after the last exercise, when muscles are most receptive (ie, you stop the sport 19h, you must eat or ideally by 19:30 at the latest before 20h) . During this time window, increasing enzyme activity makes the body more efficient to store glucose (for energy) and to make a protein in muscle fatigue.

List of foods to eat after exercise:

1) Drinks recovery after exercise, self-made
The combination of banana, milk and yogurt can make a recovery sports drink fresh and substantial. Dairy products like milk and yogurt to work well, providing protein and carbohydrates. Also read: 3 dietary advice to improve the performance of runners.

Bananas are full of potassium and magnesium, strong electrolytes for health muscle function. Drink a milkshake for breakfast after the exercise session in the morning or at lunch after completing the exercise in the afternoon.

2) Sandwich loaded protein
You will not regret eating a sandwich after the exercise, he took what he needed to recharge quickly so practical. Making sandwiches without putting too much salt, while putting them enough to replace salt lost after exercise. Add the tomatoes for more fresh and a good dose of vitamin C.
You can also use wheat bread wheat to make bread that is very healthy. Preparing your sandwiches well in advance and take it to dinner after the afternoon practice session that followed, or eat after exercise in the evening.

3) Granola Bars
This is not always easy to eat 30 minutes after exercise. Granola bars can then be pulled to eat snacks on the run. Leave a few granola bars in your desk drawer or glove compartment to make a healthy alternative to foods sold in vending machines (which are often filled with empty calories).

Among the materials granola bars, oats, honey, lemon juice and flax seed provides protein, carbohydrates and good fats. Nuts and dried fruits with iron for healthy blood cells red. This mixture of sweet and crunchy snack of yogurt reduced fat if possible. Just remember that he must control the granola bar because it is a high energy food calorie dense.

4) Breakfast energetic
Breakfast egg sandwiches perfect for eating after exercise. There are proteins in yellow and white egg, and this dish uses a combination of both to increase protein intake while keeping the fat and calories under control.

Eggs also provide zinc, which helps your metabolism and the immune system and vitamin B12, which supports the production of cells. Cheese and vegetables complete the meal to restore tired muscles and recharge your energy reserves. Read also: 12 foods to eat more energy.

Besides eggs for breakfast after practice, you can also try reducing the sugar bowl of cereal with skim milk. Also read: 9 tips to reduce sugar consumption.

You can also try chocolate milk, because it provides very good 3 parts carbohydrates to 1 part protein (either the ideal proportions for food to eat after exercise). Milk chocolate also help rehydrate your body because it contains a lot of water (85%).

5) Fish protein loaded
Salmon is an ideal source of protein (not to mention a variety of omega-3 good for the heart). You can eat after exercise poached salmon with vegetables and brown rice to make your body healthy carbohydrates and B vitamins that help produce energy.

Protein-rich salmon, accompanied with fibers steamed vegetables and brown rice, you’re full after exercising at night, you avoid the desire to snack late at night. Time course this can be repeated again with a salad after exercise after noon.

6) Plant Protein
Nuts are a source of vegetable protein and carbohydrates. Read also: Foods rich in protein, protein-rich foods.

Bulgur (a product of durum remove sound envelope, pre-cooked steamed, dried and finally crushed) filled with fiber that helps fight hunger. Bulgur is high in iron, phosphorus, magnesium and vitamins. Its main interest lies in carbohydrate-rich slow. Read also: Vitamins for weight loss, vitamins for weight loss.

Feta cheese (curd cheese in brine in Greece, made from goat’s or sheep’s milk) add calcium to strengthen bones. Make a big salad feta earlier this week and get a big dish to eat after exercise. Read also: calcium and vitamin D can increase body weight.

7) the peanut butter to increase energy.
Peanut butter can be a secret weapon after exercise. It’s cheap, versatile and filling. Do not be afraid of this supplier of nutrition for fat content, enough to control parts. A tablespoon of peanut butter provides about 100 calories and 7 grams of unsaturated fat (good fat). Also add the chicken and vegetables in tortillas with the flexibility to easily create a protein-rich foods.