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These foods will help you quickly get the desired shape, relieve muscle spasms, and restore your energy


After a workout, your body needs two substances - protein and carbohydrates. Eggs contain both of them. Besides, eggs are low in calories (one egg has just 70 kcal) and contain natural vitamin D that strengthens your bones. By the way, some people believe that raw eggs are much healthier than cooked ones. This is not true. In fact, the body absorbs double the protein from eating cooked rather than raw eggs.


Even brown rice doesn't beat quinoa in terms of vitamins, nutrients, protein, and fiber contents. Moreover, quinoa contains a vegetable protein that has a special amino acid composition. That’s why this cereal is useful for both athletes and those suffering from mental fatigue. Besides, quinoa doesn’t take long to cook – only 10-15 minutes.

Orange juice

Orange juice is considered a natural energy drink. It contains vitamin C and potassium that helps develop muscles and improves heart health. Potassium regulates blood pressure and stimulates oxygen delivery to the brain. As a result, you instantly regain your energy. If you want to make your workouts more effective, mix orange juice with a protein shake and consume this mixture while being in training.


One сup of kefir contains about 11-13 grams of whey protein. It is a protein concentrate that is obtained during the fermentation process. Whey protein stimulates muscle mass growth and fat burning. Therefore, a mix of kefir, fresh berries, and cereals after a workout helps get the desired body shape faster.


Bananas are a storehouse of useful carbohydrates. They instantly increase the level of glycogen in your body and restore exercise-induced muscle damage.


Salmon is rich in protein and Omega-3 fatty acids. The latter substances regulate vascular tone, normalize blood pressure, detoxify the body, and heal your muscles.


Blueberries make your body recover three times faster after intensive workouts. They contain only dietary ingredients including protein, fiber, carbohydrates. Blueberries are perfect for those who want to lose weight.

Whole-wheat pita bread with hummus

This vegetarian dish takes a minute to cook. Hummus is made from chickpeas that are rich in protein and carbohydrates. Whole-wheat pita bread contains slow carbs. It’s advisable to eat this snack after strength training. It will completely restore your energy and will make your muscle mass grow faster.

Dried fruits and nuts

Don't have time to cook anything? Two handfuls of dried fruits and nuts will quickly boost your energy. Soy nuts are especially good for mass building as they contain a huge amount of protein (a half-cup of soy nuts contains 34 grams of protein). Therefore, if you want to get sculpted muscles, don’t hesitate to add soy nuts to your diet.


The main advantage of these fruits is that they contain bromelain. It is an anti-inflammatory enzyme that accelerates muscle recovery after injuries, heals bruises and sprains. Pineapples are also rich in vitamin C that speeds up the recovery of your body and boosts energy.

Sweet potatoes

Bodybuilders especially like sweet potatoes because they consist entirely of complex carbohydrates that feed the muscles. It has been proven that sweet potatoes relieve pain and muscle spasms after strength training. Besides, they contain vitamins B6, C, D, magnesium, and calcium.


Do not peel the skin off a kiwi fruit as it’s the most useful part of the fruit. It is extremely rich in vitamin C and antioxidants that help reduce muscle pain.


One of the most common problems is that body fluid balance is often disrupted during workouts. When exercising, drink 2-3 glasses of water to avoid loss of strength.

Do not deprive your body of nutrition

Many girls think that they can increase the effectiveness of their workouts if they don’t eat after them. But that’s wrong. The body loses a lot of energy that needs to be replenished within an hour or two after the end of a workout. If your muscles can't recover, all the exercises will be useless. What is worse, poor nutrition can be harmful to your health.

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