Before starting the exercise, you should consume foods that are nutrient dense so as not to linger absorbed by the body. Therefore advised to exercise after eating foods that contain protein and carbohydrates in order to rebuild the muscles in the body Anda.Berolahraga is very important for the health and fitness. Unfortunately, many people who still do not pay attention to the food consumed right after exercise. Though food plays an important role in physical fitness.

To optimize recovery after exercise, then immediately to eat after two hours following completion of exercise. According Sheknows, Thursday (12/4), the body and muscles will be ‘hungry’ so they need food as fuel following.

Cherries and yogurt

Research conducted at the University of Michigan shows that eating cherries before and after exercise can reduce inflammation, because this fruit contains anthocyanins (powerful antioxidants giving the cherry red color) is high.Combine a handful of cherries with a cup of yogurt that contains lots of protein and calcium. Then feel the results. These foods can recharge your body after exercise.

Low-fat chocolate milk

Drinking low-fat chocolate milk after exercise. The study, published in the journal Medicine & Science in Sports & Exercise showed that the milk is useful in rehydration, build and maintain muscle tissue, muscles fill with glycogen, replace lost electrolytes in the body due to sweating. Milk chocolate is also rich in vitamins and minerals that can aid in muscle recovery.

Whole-grain cereal and milk

Eat a bowl of cereal made from the original wheat with non-fat milk after you finish working out because it can replenish your muscle glycogen. According to research presented at the conference of the American College and Sports Medicine, whole grain cereals and milk contains carbohydrates and protein you need for tired muscles after exercise.

Salmon, sweet potatoes and spinach

If you exercise before lunch or dinner, fitness trainers and dieticians from Los Angeles, Cassandrea Corum, advised to eat foods that contain protein, complex carbohydrates, and fats. And, all that can be found in salmon, sweet potato and spinach.

“Salmon contains lots of protein and omega-3, spinach is rich in vitamins and minerals, while high levels of carbohydrate potatoes,” he explained.

Tuna, brown rice and vegetables

One more food can you eat after a workout is a blend of tuna, brown rice and vegetables. Brown rice contains fiber and carbohydrates. While the vegetables are a source of vitamins, minerals and antioxidants that can aid in muscle recovery.