After running, swimming, or doing any type of exercise, it's common to feel very hungry and want to eat half the fridge. However, physical effort requires very nutritious foods, so today we tell you what you should eat after exercising. Enjoy your meal! 

You can also read: Can you exercise after eating?

What to eat after exercising? 

When we do exercise, the body makes a great effort, we burn calories and we also sweat. Therefore, it is important to consume foods that help replenish energy and also provide vitamins and minerals  

At kiwilimón, we want to share the best information on health topics, so we researched which are the best foods to eat after exercising. Take note! 

According to the Mayo Clinic, after exercising, we should eat products or foods that contain protein and carbohydrates. Additionally, they advise eating within two hours after exercising at most. If you are going to wait longer to eat after exercising, you can have a snack.  

The foods recommended for athletes are: 

• Protein shake or smoothie 
• Turkey sandwich with vegetables 
• Yogurt with fruits 

On the other hand, the website Healthline indicates that we should consume foods containing carbohydrates, protein, and fats after exercise. In this sense, the best options would be: 

• Avocado 
• Rice 
• Tuna 
• Oats 
• Sweet potato 
• Peanut or almond butter 
• Fruit 
• Egg 
• Chocolate milk 
• Nuts 
• Whole grain bread 
• Potato 
• Pasta 
• Chicken 
• Protein powder 
• Cottage cheese 
• Quinoa 
• Salmon 
• Seeds 
• Greek yogurt 

However, health experts' recommendations do not end here, as we must also take hydration into account. So drink water before, during, and after exercising.  

See more: What to eat before and after exercising?

Recipes for after exercising 

Considering the ingredients mentioned by experts, these 5 recipes would be an excellent option for after exercising. Which one do you crave the most? 

1. Sweet potato salad   
Thanks to the fact that sweet potato contains carbohydrates, protein, and fiber, it is an excellent food for athletes. At kiwilimón, we prepared this recipe with this ingredient, which also includes more vegetables and nuts.  

2. Oat crepes 
Oats are one of the healthiest foods, as they contain a good amount of fiber. Although they are usually made in sweet recipes, this time we cooked oat crepes, which are prepared with eggs and ham, so they also contain protein.  

3. Potato salad with tuna 
Health experts recommend the consumption of potato and tuna for athletes. This is an excellent option, as it also contains vegetables and hard-boiled eggs. What would you pair it with? 

4. Chia bowl with fruit 
If you prefer light options after exercising, then do not miss this chia bowl with fruit, as it is prepared with ingredients rich in healthy fats, protein, fiber, and more nutrients.  

5. Quinoa salad with chicken 
This quinoa salad with chicken is a good option for athletes who need to consume carbohydrates and protein. Also, let's not forget that quinoa also contains antioxidants and fiber, so it should not be missing from your meals. 

Now that you know what ingredients to eat after exercising and have 5 practical and delicious ideas for your menus, don’t hesitate to let your imagination soar and create nutritious, filling, and flavorful dishes.  

Remember that at kiwilimón we have the best recipes for Mexican food, cocktails, and a myriad of desserts, but we also have light, healthy, and nutritious recipes. Finally, don’t forget to consult your doctor or a nutritionist, who will help you find an ideal meal plan for you. 

Continue reading:

• The 5 healthiest diets
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