Table of contents:
- Milk and nuts to combat fatigue
- Kiwi and yogurt to avoid cramps
- Wholemeal bread and ricotta to recover energy
- Avocado for healthy and strong muscles
- Dried fruit to satisfy the sweet tooth
They fight fatigue and help improve performance, but also lose weight. Here's what to eat before and after the gym for the best results
Milk and nuts to combat fatigue
Besides being super satiating, the walnuts they contain many minerals in particular calcium, magnesium and potassium, which contribute to counteract fatigue and substances anti-inflammatory, such as antioxidants, especially the valuable omega 3 fatty acids.
Pair with a good glass of milk, recharge with proteins of high biological value, useful for the health of muscles and bones.
Kiwi and yogurt to avoid cramps
They allow you to stock up on potassium and magnesium, two precious minerals for counteract muscle cramps and overcome fatigue during and after training and football, essential for muscles and joints.
Wholemeal bread and ricotta to recover energy
They promote the toning of muscle mass because of the high quality proteins contained in ricotta.
Also, this snack energy recharge, providing slow-release carbohydrates.
Avocado for healthy and strong muscles
Rich in minerals such as calcium that promotes muscle recovery and antioxidants including vitamin E and good fats, this snack has a anti-inflammatory action.
Dried fruit to satisfy the sweet tooth
It brings a lot useful fibers to counteract post-workout hunger pangs and minerals, including potassium and magnesium, useful for promoting proper blood circulation and for the muscle health.
It also ensures good amounts of calcium, essential for bones and iron, which is precious for counteracting fatigue. In addition, it is rich in antioxidants, such as anthocyanins, which counteract the harmful action of free radicals, responsible for tissue aging.
Photo Credits: Unspalsh