This is what you should eat after training, according to a nutrition coach

    Abdulaziz Sobh

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    While most of us understand the importance of feeding our bodies before we sweat, we do not think much about what we put into our body after exercising. It turns out that the way we decide to refuel after training can have a direct impact on body composition, recovery, and performance, says Jessica Cifelli, M.S., Nutrition Trainer and Certified Personal Trainer.
    A meal after exercise "helps replenish the energy you've used during your workout," says Cifelli. "It also improves the size and quality of your muscles and repairs the damage you have caused during our activity," adds the Master Instructor at CYCLEBAR.

    Beyond simply repairing your body's training, it also helps provide nutrition and hydration. Here is a list of ten delicious snacks that will replenish your energy without ruining your training:

    Greek yogurt with fresh berries: Greek yogurt is an excellent source of protein and calcium. While fruits like blueberries and strawberries are full of vitamins, dietary fiber and antioxidants. Together they make a quick and nutritious snack that will satisfy their hunger in a heartbeat. Eating sandwiches full of protein is a great option after training because "the protein consumption after weight training is synthesized for up to 48 hours after completing training," explains Cifelli.
    Tuna and cookies: this quick and easy snack is full of proteins, vitamins (A, B-6 and B-12), omega-3 fatty acids and iron. In addition to improving cardiovascular health, omega-3 fatty acids also relieve muscle inflammation caused by intense training. Meanwhile, protein increases metabolism and helps repair tissues. To make this mini meal even more nutritious, use whole grain crackers instead of processed.
    Sweet potato: Sweet potatoes are an excellent source of complex carbohydrates and vitamins A, C and B-6. It also contains proteins, dietary fiber and minerals such as calcium and magnesium. Magnesium strengthens bones and helps maintain healthy muscles, while complex carbohydrates keep you fueled for hours. Baked, grilled, mashed or roasted: you can eat them as you like. I especially like this recipe for Batatas al Horno del Mediterráneo.
    Hard egg with a fruit garnish: a perfect mini meal that is plentiful, healthy and portable. The consumption of fruits such as bananas, berries, dates and grapefruits is a great way to replenish after a sweaty workout. They are loaded with vitamins, folic acid, antioxidants and macronutrients such as iron, calcium and potassium. In addition, the natural sugar or fructose present in the fruit provides energy. Meanwhile, eggs contain protein, which facilitates recovery and muscle growth.
    Peanut Butter Shake: This delicious shake is rich in carbohydrates, proteins and healthy fats, that help post-exercise recovery and keep you full until your next meal. You can also add strawberries and bananas to the drink to make it more tasty and healthy. This recipe for Peanut Butter and Chocolate Banana Smoothie is my favorite.
    Homemade Trail Mix: high protein content, healthy fats, dietary fiber and minerals make the mix of nuts a healthy snack after training. But you should be careful with buying blends that contain saturated fats, added sugar and a lot of other additives. The best option is to create your own mix of trails at home. All you need to do is combine nuts like almonds, raisins, pistachios and walnuts with sunflower or pumpkin seeds. You can also add dried fruits such as prunes and cranberries for added flavor. Get the recipe here. Keep it in a plastic bag with airtight seal and enjoy it!
    Banana and Almond Butter: Almond butter is packed with protein, a nutrient that helps repair and muscle growth after exercise. It is also a good source of calcium, iron, and fiber. While the banana contains carbohydrates that are essential to replenish muscle glycogen and regulate blood sugar levels.
    Hummus with Integral Wheat Pita: Made with chickpea puree, this delicious sauce contains both carbohydrates and proteins. It is also a good source of iron and dietary fiber. Spread it on whole wheat pita bread for a delicious snack that will quickly recharge after a sweat session.

    Cottage cheese and fruit: in addition to protein, calcium and magnesium, cottage cheese also has a high water content (almost 80%). Therefore, eating cottage cheese is a great way to replenish fluids in your body after sweating in the gym. Injecting fruits such as apple, banana, peach or mango can make this snack even more abundant and delicious.
    Dates with sunflower seed butter: in this post-workout snack recipe, dates provide slow-release energy, while sunflower seed butter is rich in protein, iron and zinc. It also contains copper that facilitates the production of energy. You can easily make sunflower seed butter at home by following this recipe.
    In case you do not have a quick snack after training, have a protein shake or a heavy protein bar as an alternative, says Cifelli.

    Keep in mind that "many bars and protein shakes in the store are simply glorified candy bars and smoothies," says nutrition coach. "Be sure to look beyond the protein content by checking the carbohydrates, the sugar content and review the ingredient lists to avoid unwanted chemicals and fake sugars," he suggests.

    The same goes for protein powders. "Most powders must be processed to maintain their shelf life and have an acceptable taste element," says Cifelli. This is the reason why the creation of your own bars or smoothies is a great option since "it allows you a more accessible and clear indication of what is entering your sandwich," he adds.