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5 healthy foods that you can eat after exercise.. will relax your muscles and give you energy

Exercising is important to maintain physical fitness and general health, and after exercising, a person needs to eat a meal to provide energy and give the muscles a chance to recover after the exercise effort. Nutrition experts recommend eating a meal rich in proteins and carbohydrates within an hour after completing the exercise.

According to an insider report, ideally, these carbohydrates and proteins should be from whole foods such as fruits, vegetables, and lean meats. Protein will help repair and build muscle, while carbohydrates stabilize blood sugar and prevent the body from breaking down muscle.

The best foods for a post-workout snack


fish or chicken

Fish is a great source of lean protein that can rebuild your muscles after an intense workout, fish and chicken provide lean protein, which should be the cornerstone of any post-workout meal or snack.

Lean proteins, which include fish, beans, and boneless and skinless poultry, allow you to get all the health and muscle recovery benefits of protein, with fewer calories and less saturated fat than proteins like beef.

Fish and chicken contain all the essential proteins leucine, isoleucine and valine and promote muscle repair and muscle growth.


Quinoa is a complex whole grain that contains two essential post-workout components: carbohydrates and proteins. Plus, quinoa is gluten-free, so it's a good choice for those with gluten intolerance or those with celiac disease.



Avocados are high in healthy fats and are a good choice, especially for athletes who follow a low-carb or ketogenic diet.

For example, one avocado contains about 13 grams of monounsaturated fat, 2.5 grams of polyunsaturated fat, and 3 grams of saturated fat.

 dark leafy vegetables

Leafy greens are full of micronutrients and vitamins, so they are a healthy part of a balanced diet for athletes. Dark leafy greens provide important nutrients like calcium and iron, which can help you perform Calcium helps repair muscles and contributes to bone strength, while iron helps regulate Metabolism and energy consumption.

Dark leafy greens include:




- Watercress.