Nutrition is 80% responsible for our weight, while the other 20% is made up of our exercise. To correctly combine these percentages, we must pay close attention to what we eat all day, especially after physical activity. Our friends at ActitudFem share a list of foods we should eat after exercising:

1. Egg

Protein and carbohydrates are key foods to consume after a workout. An egg has only 70 calories and 6.3 grams of protein—quite a lot! However, don’t let Rocky movies fool you; raw eggs have no advantages over cooked eggs. Cooking an egg allows you to absorb almost double the protein compared to raw.

2. Quinoa

For your carbohydrate intake, brown rice is not a bad option, but a food that has more vitamins and nutrients is quinoa. It contains more protein and fiber than rice and takes less time to prepare.

3. Orange juice

Instead of an energy drink, choose orange juice. It is rich in vitamin C and contains more potassium than commercial drinks, which are designed to be consumed during exercise, not after. Potassium is an important electrolyte because it helps the body restore its electrolyte levels.

4. Banana

Bananas are high in “good” carbohydrates, which you need after your workout. Their fast-acting carbohydrates help restore glycogen levels, aiding in muscle repair. They are also a good source of potassium.

5. Salmon

Not only will you get a great dose of protein, but the omega-3s in salmon also help repair muscles and enhance performance.

6. Berries

These small fruits provide an antioxidant boost. Studies show that berries can triple muscle recovery after intense training.

7. Hummus with pita bread

Easy to prepare and a good vegetarian option, hummus made with chickpeas contains both carbohydrates and protein. Pita bread helps maintain energy levels long after exercise. Chipotle hummus is a delicious option.

8. Dried fruits and nuts

If you don't have much time to eat, a handful of this snack is more than enough to meet your protein and carbohydrate needs.

9. Pineapple

Pineapple contains bromelain, a natural anti-inflammatory that helps heal bruises, sprains, and inflammation. It is also high in vitamin C.

10. Sweet potato

Sweet potatoes contain a good amount of carbohydrates along with a high variety of vitamins and nutrients, particularly vitamins B6, C, magnesium, and potassium. They are also very easy to find in Mexico.

11. Kiwi

High in vitamin C and potassium in a small serving. It is also a good source of antioxidants, which help combat muscle pain.

12. Water

This may seem a bit obvious, but poor hydration is a common mistake when exercising. To feel good and full of energy, you should replace every lost gram with 2-3 glasses of water. The most important thing is to eat something after exercising. Your body uses a lot of energy during exercise, and if the lost energy is not replenished, your muscles will not recover properly, and all your effort will be in vain. For optimal results, foods should be consumed within the hour after exercise. Remember, a small amount of food within 15 minutes after exercise makes a big difference. View original article

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