The post-workout meal should include:
- products that provide good quality proteins, such as lean meat, fish, eggs, quark, yogurt, kefir, tofu, lentils;
- carbohydrates - if we train once a day and our workouts are moderately intensive, we should include in the meal carbohydrates of complex starchy products, such as cereal, cereal, whole-wheat pasta or bread; if we are training intensively or twice a day - a post-workout meal should include easily digestible carbohydrates in the form of eg fruit (bananas, oranges, grapes, raisins, dates), potatoes or white rice;
- raw vegetables, boiled or in the form of juice - an important element of a meal, providing antioxidants, vitamins and minerals (including the potassium necessary for muscle work); - addition of high-quality fats such as olive oil, linseed oil, nuts or peanut butter, fatty fish (the latter will provide both proteins and essential fatty acids from the omega-3 family).
For athletes who train very intensively, it is recommended that the post-workout meal is consumed about an hour after training. The insulin released after a meal stimulates the synthesis of glycogen and facilitates the transport of amino acids to the muscles. If we train recreationally, it is not so important whether we eat a meal one, two or three hours after training, because the full regeneration of the body, as well as the increase in muscle protein synthesis last 24 to even 48 hours. Much more important than a single post-workout meal is what we eat throughout the day. Nevertheless, after the physical exercise liquids supplement and rest is very important. The right amount of sleep is essential for the regeneration of the body - during sleep, the growth hormone responsible for anabolic processes is released, glycogen stores are restored and muscle fibers are regenerated.