You have burned a lot of carbohydrates by exercising; That is, the main fuel of muscles; But note that 20 to 60 minutes after exercise is the best and most important time for carbohydrate refueling. At this time, the muscles absorb the carbohydrates eaten at a high speed and muscle building is done.

Dates are very rich in carbohydrates, sugar, minerals and potassium. For this reason, it is very valuable among bodybuilders. Humans need 9 milligrams of iron every day, which is 3 to 5 milligrams per 100 grams of Borong Kurma Green Diamond.


Eating protein foods will help in better muscle repair and muscle building; But since carbohydrates play the most important role in building muscle after exercise, it is better to use foods that contain both protein and carbohydrates for this purpose. Like whole grains and breads, baked potatoes, peanut butter sandwiches, etc.


What foods should not be eaten after exercise:

1- Salty processed foods:


After exercise, due to high sweating, in addition to water, the amount of potassium in the body decreases, and to compensate for this, you should not go for salty foods, and consuming natural snacks containing potassium, such as bananas, is the best option for supplying potassium after exercise.


2- Sweets and chocolates:


As it was said before, carbohydrates are one of the nutritional requirements after doing exercises and sports, but you should not go to sweets to provide them, which have no result other than obesity.

3-Raw vegetables:


Everyone is aware of the importance of consuming this very useful food group, but according to nutritionist doctors, raw vegetables should not be used after exercise.

4- Fast foods:


As always, wherever there is talk about inedibles, the name of fast food is definitely seen there. Due to their high fat content, fast foods, in addition to causing the risks of diseases and strokes, cause the body to be out of shape.

The dangers of consuming fast food for the body

5- Energy drinks


These drinks can be a good source of energy during exercise, but they are prohibited after exercise.


6- Cheese:

This member of the dairy family should not be consumed after exercise due to its high fat content. If you want to supply your body with calcium and vitamin D, the best option is low-fat milk or mozzarella cheese.


7- Egg:


Eggs are rich in protein and choline. You need to keep your heart healthy and strong after exercise, so you need to look for nutritious food sources. But remember that half-cooked eggs absorb a lot of oil and butter, which are saturated fats. Instead of frying eggs, boil them or even add them raw to your smoothie. Of course, we must say that there is no problem in consuming boiled eggs after exercise.

8- Cocoa milk (chocolate milk)

Chocolate milk will not have anything else for the body except high calories and fat, especially after exercise when the body is ready to absorb any kind of food.


9- Soda:

You all know how harmful soft drinks are for the body, so there is no need to mention the harms of soft drinks. The best liquid to hydrate the body is water.


Although you are looking for a sweet and energizing drink, this article will not help you; Instead, we introduce you to many healthy foods that will give you energy and give you an instant energy boost. Our team has compiled a list of energy-boosting foods that not only give you a quick boost of energy, but also provide essential nutrients for health and alertness throughout the day, and in addition to physical health, productivity. And they also improve your mental health.

peanut butter

A tablespoon of this unique nutrient is very useful in providing your daily energy. Peanut butter is a super food because it’s full of healthy fats, protein, and fiber that suppresses hunger and keeps blood sugar levels stable.


Dates are rich in nutrients and a good source of fiber. In fact, if we consider Borong Kurma as a fruit, it is better to know that fruits and vegetables have rich nutrients and are rich in water and fiber. Because of this, they provide high energy satiety and nourish your body with nutrients.

Whole grain bread

A slice of whole grain bread provides you with about 70 calories, most of which are in the form of carbohydrates. The body begins to break down carbohydrates quickly, which gives you an immediate and guaranteed energy boost! The good thing about whole grain bread is that it is a complex carbohydrate that allows energy to be released slowly and continuously, keeping you energized and alert for longer throughout the day.


Avocados are literally super achievements. Avocado has healthy fiber, strong antioxidants and B vitamins. The high amounts of fatty acids in avocados help absorb nutrients and maintain your energy levels throughout the day.

Apple; Guaranteed energy generator!

An apple a day eliminates hunger! Sib is an all-around hero. Apples are a rich source of vitamins, fiber and carbohydrates, which are the main sources of fuel for our body and brain. In addition, apples are also full of antioxidants, which, according to several studies, can slow down the process of carbohydrate digestion, which prolongs the long-lasting energy effect.