What should I eat after training?

You just finished your workout and you need to reward yourself with a meal. After training you must definitely eat something but there's a fine line between "eating" and "eating healthy to train properly."

It is worth emphasizing that it is wrong for the post-workout meal to have only protein and no carbohydrates. Carbohydrates stabilize blood glucose and increase glycogen stores while protein promotes protein synthesis during the post-workout recovery phase.

3 healthy options are:

• 1 turkey-cheese toast

With low fat cheese and white bread as it has a high glycemic index. The combination of high glycemic index carbohydrate and protein leads to faster muscle recovery.

• 1 handful of nuts and 3 dried fruits

Nuts have a high fat content, but this does not concern us as they come from monounsaturated and dried fruits are rich in vegetable fibers that help the bowel function well.

• Yoghurt with fruit

Yogurt contains two types of protein, whey and casein. Unlike whey protein, casein is absorbed slowly, increasing amino acid levels.