What to eat after exercise for fast muscle recovery?

The American Heart Association notes that when you exercise, your body burns more carbohydrates — "the primary fuel source for your muscles."

"Not eating the right foods or rehydrating after exercise will cause the body to lack energy and have difficulty recovering," said Matthew Anastasi, an orthopedic doctor at the Mayo Clinic in the US.

Within 2 hours after exercise, you should eat foods like bananas, eggs, chicken...

After exercise, carbohydrates and protein are two important nutrients that need to be prioritized, according to USA Today (USA).

What to eat?

Carbohydrates help fuel your body and replenish glycogen stores depleted during exercise. Healthy sources of carbohydrates include fruits, vegetables, whole grains, potatoes, sweet potatoes, lentils, brown rice, and oats.

Protein helps repair and rebuild muscles damaged during exercise. Healthy sources of protein include fish, lean meat, eggs...

What should you not eat after exercise?

According to Barbara Olendzki, associate professor of health sciences at UMass Chan School of Medicine (USA), you should stay away from foods and drinks high in sugar, foods rich in saturated fat or hydrogenated oils, snacks, fried foods and highly processed foods.

Leslie Bonci, a nutritionist in the US, explains that dry foods are difficult to swallow because after exercise, the throat is easily dry. Carbonated drinks can cause bloating and make you feel full quickly. Some people also believe that eating acidic foods after exercise is not good for the body.

Should you eat right after exercise?

According to experts, the best time to eat after exercise is within 2 hours. Within 2 hours after exercise, you should eat foods such as bread, oatmeal, rice, bananas, applesauce, eggs, chicken and salmon. These foods will help us replenish the necessary energy and protein.

If your next meal is more than 2 hours away, you can have a snack to refuel your body.

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