What to eat after exercising can help with weight loss

Moderate intake of high-quality protein and complex carbohydrates after fitness can help with weight loss. It is recommended to choose foods such as chicken breast, eggs, broccoli, oats, and Greek yogurt. After exercising, it is necessary to balance nutritional supplementation and calorie control in diet, and avoid high sugar and high-fat foods that affect the weight loss effect.

1. Chicken Breast

Chicken breast is a typical high protein and low-fat food, containing about 30 grams of protein per 100 grams, which can effectively repair damaged muscle fibers after exercise. Its protein digestion and absorption rate is high, which can promote muscle synthesis metabolism and help maintain basal metabolic rate. It is recommended to use boiling or baking methods for cooking to avoid frying and adding extra heat.

2. Eggs

Eggs contain high-quality protein with a complete amino acid spectrum, and the lecithin in the yolk helps with fat metabolism. Eating 1-2 whole eggs after exercise can provide about 12 grams of protein, combined with vitamin D to promote calcium absorption. The cooking method of boiled eggs or egg custard can maximize the retention of nutrients and avoid the addition of oil.

Thirdly, broccoli is rich in dietary fiber and vitamin C, with only 34 calories per 100 grams. The sulforaphane it contains can help the body fight against inflammation and relieve muscle soreness after exercise. Suggest blanching in cold water or stir frying, while retaining water-soluble vitamins. Eating protein foods in combination can slow down the rate of blood sugar rise.

4. Oats

Oats belong to low glycemic index carbohydrates and contain β - glucan, which can enhance satiety. After exercise, 30 grams of oats provide complex carbohydrates to help restore glycogen reserves, while zinc is involved in protein synthesis. Choose plain oatmeal paired with crushed nuts to avoid adding sugar to ready to eat oatmeal products.

5. Greek Yogurt

Skimmed Greek yogurt has twice the protein content of regular yogurt, with approximately 10 grams of protein per 100 grams. The probiotics in it help maintain the balance of gut microbiota and promote nutrient absorption. Can be paired with low sugar fruits such as blueberries to enhance flavor, avoiding the addition of refined sugars such as honey or jam.

It is recommended to complete the diet within 30-60 minutes after exercise, as muscles have the highest efficiency in absorbing nutrients. In addition to the above-mentioned foods, it is also important to ensure that the total daily calorie intake does not exceed the expenditure, and maintain a protein intake of 20-30% of the total daily calories. Drinking water should reach 2000 milliliters or more to help eliminate metabolic waste and avoid sugary drinks. Long term combination of scientific diet and regular exercise is necessary to achieve healthy weight loss goals. If there are special health problems, a nutritionist should be consulted to develop personalized plans.