Carbohydrates after exercise help to refill energy stores, rapidly replenish glycogen levels, and examples of some carbohydrates that can be consumed after exercise:
potatoes and sweet potatoes.
Rice oatmeal and pasta.
Dark green leafy vegetables.
Fruits such as pineapples, berries, kiwis, and bananas.
Consuming enough proteins after exercise helps to heal muscles, build more muscle tissue, and a range of proteins that can be consumed after exercise:
salmon and tuna.
Protein powder with a plant or animal source.
Drinking plenty of water before, during and after exercise is necessary, as it ensures that the body maintains the moisture of the body, gets the most benefit from exercise, and because the body loses water by sweating, drinking water in sufficient amounts during exercise and then enhancing performance, it should be noted that the amount of water needed by the body from one individual to another depends on the type of exercise, as well as many other factors.
Omega-3 fatty acids
Some research suggests that the addition of omega-3 fatty acids helps promote the building of muscle proteins, increases the size of muscle cells in healthy young and middle-aged adults, and fatty fish such as salmon are foods rich in omega-3 fatty acids, and tuna contains proportions. High fatty acids, 170 grams of water-packed tuna contain 41.6 grams of protein and 5.4 grams of fat, and some research has shown that oil extracted from fatty fish can contribute to reducing muscle pain after Exercise resistance exercises, and another study found that consuming 6 grams of fish oil each day and for one week before starting resistance exercises reduced muscle pain.
Examples of meals after sports
eggs with toast made from whole flour.
Turkey sandwich with whole-grain bread.
Greek yogurt with fruits.
Salmon with sweet potatoes.
Chicken with brown rice and vegetables.