Diet Care

The 5 Ideal Post-Exercise Foods

Post-exercise Foods: What you eat in the hour after exercising is key so that your muscles repair properly and that you do not suffer from soreness. We discovered 5 Post-exercise Foods idea that includes the necessary nutrients to recover well.

1. If Exercise is the First Thing You Do

Poached eggs

They are convenient for you: the egg provides complete proteins (with the 8 essential amino acids) that help repair broken muscle fibers after exercise.


  • 1 poached egg
  • 50 g turkey
  • Half avocado
  • 2 slices whole-wheat or spelled toast

2. Snack Idea if You Train Mid-morning

Smoothie with vegetable milk

Why it suits you: plant milk, in addition to being rich in carbohydrates and proteins that help your body to recover after physical activity, is low in fat and digested much better.


  • 200 ml of almond, coconut or hazelnut milk (versions always without sugar)
  • 1 banana
  • 1 tablespoon oatmeal

3. A Healthy Snack to Recover Energy

Greek yogurt for post-exercise foods

It’s good for you: Greek yogurt contains twice as much protein as normal yogurt and is a great origin of calcium, essential for strong bones.


  • 200 g Greek yogurt
  • Half a cup of oatmeal
  • A handful of red berries
  • 3 or 4 walnuts

4. The Ideal Food for Your Muscles

Turkey with sweet potato puree and a string of honey

Why it suits you: This unique dish provides you with protein (chicken) and carbohydrates rich in glucose (sweet potato) and fructose (honey), both necessary to replenish the glycogen stores lost after exercise.

Top it off with a banana for dessert.


  • 200 g grilled turkey
  • 50 g sweet potato or potato
  • Green bean in julienne
  • A teaspoon of honey (you can pour it over the sweet potato or, if you prefer, over the banana for dessert)

5. A Tryptophan Dinner if You Train in the Afternoon

Salmon with mango and avocado

Why it suits you: In addition to energy and protein, this dish is rich in tryptophan that helps the body relax after physical activity and prepare for sleep (keep in mind that exercise activates you, making it more difficult for you to fall asleep


  • 150 g salmon
  • Half a mango and half an avocado rolled
  • A cup of brown rice

6. What Nutrients Does Your Body Need After Training?

Your muscles stock energy in the form of glycogen. But after exercise, these reserves are depleted or low, and muscle breakdown begins.

That is why the dreaded soreness can appear after a few hours or the next day.

All of this can be keep away from if you take the right nutrients to help your body recover properly.

  • In particular, you especially need carbohydrates ( to replenish glycogen stores) and proteins (to help your muscles repair themselves).
  • And it is very important to obtain this contribution within an hour after exercising since your body is most sensitive to the absorption of these nutrients.
  • Remember that you should take little fat because they slow down the assimilation of proteins and carbohydrates unless they are good fats such as those provided by avocado or nuts.
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