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After hard training it is very important to compensate the lost energy, but you also must take care not to do the opposite effect and neutralize hard work with the wrong food choices. The following contains a list of foods that are good for quickly restore lost energy, and that will not jeopardize your line.

Muesli and yoghurt

Muesli food that rich in carbohydrates, fiber and protein is something you need to include in your menu after exercise. To get the perfect combination you can add yoghurt, which is rich in protein and receive a perfect small meal that will quickly recharge their batteries for future activities.


Yoghurt as one of the ingredients of this tasty beverage helps to reduce the pain caused by hard training and muscle inflammation. Mix it with some fruits and you will get a perfect drink to refresh you, and saturate after exercise.

muesli and yoghurt
muesli and yoghurt

Vegetables prepared on steam with tofu cheese

We have already noted that it is important to enter proteins in your body after exercise, and this meal, in addition to being rich with them in tofu cheese, helps your body to take full advantage of exercise IE your body to properly utilize all the benefits of a workout.

Dried fruit

Feel free to nibble dried fruit after strenuous exercises. Walnuts are rich in protein and carbohydrates are good for recovery of damaged tissue after strenuous exercise.


Hummus is made from chickpeas, which is rich in protein and carbohydrates, and are among the foods that you should eat after a workout.

Chicken or tuna sandwich

If you want a certain meal that will saturate you after strenuous exercise, the best choice is tuna or chicken sandwich. Nutritional properties of this food are excellent choices for fast recovery and energy compensation.


Protein and carbohydrates are the key to a good meal after a workout. And the egg has 6.3 grams of protein and is one of the best natural sources of vitamin D. And if you until now trust Rocky that living eggs are healthier than cooked, it is time to stop. The cooked or fried eggs have double the amount of proteins.


For the daily intake of carbohydrates, brown rice is OK, but not nearly as full of vitamins as quinoa. Additionally, quinoa is high in protein and fiber to nearly double over brown rice.

Orange juice

You already well know that a cup full of strained orange contains large amounts of vitamin C, but besides him there is a large amount of potassium, which is usually the main ingredient in sports drinks. Orange juice can easily replace all protein shakes.



Fermented milk, which in recent years has reached enormous popularity contains 11-14 grams of protein in just one cup. Milk proteins are great for muscle mass and accelerate weight loss.


Good source of cards that you needed after exercise. Only one banana will help you reach the required amount of glycogen, which helps rebuild the muscles. Also, they contain large amounts of potassium.


Not only you will enter a huge amount of protein, but also omega-3 fats that rebuild muscles.


Blueberries may not be full with proteins, but are ideal antioxidant that improves overall muscle performance after a hard workout.

Grain bread and hummus

Easy and quick to prepare, this food is full of protein and carbohydrates that will raise energy levels after a long workout.

dried fruits with nuts
dried fruits with nuts

Dried fruits and nuts

Just half a cup of this mix contains 34 grams of protein. Useful for muscle recovery and only one cup a day meets the daily needs for protein and carbohydrates.


Contains a large amount of bromelain, an enzyme that quickly heals bruises and all external pains. Also rich in vitamin C, a key ingredient for tissue recovery.

Sweet potato

Besides the healthy amount of carbohydrates, sweet potatoes are full of vitamins B6, C and E, magnesium and potassium.


Kiwi is full of natural vitamin C, concentrated in just a few small morsels. Excellent antioxidant that helps fight muscle pain.


Last but not least. Hydration is especially important after a hard training, so consume at least 2 cups of cold water.