First you need to be very clear about your goal. Go to the gym to lose weight? To gain weight? To gain muscle mass?
After that you can see the right foods that would help you achieve your goals. Eating the right foods after the gym is just as important as eating a meal before it.
After physical activity, the more you eat the right nutrients, the faster you will help the body go where it needs to go. It is very important to consume carbohydrates and protein after the gym, especially if you are looking for muscle mass.
Both proteins, carbohydrates and healthy fats should be in the right amount and combination.
Proteins help build and strengthen muscles, while carbohydrates help the body recover from physical fatigue and re-energize you.
The time when you eat is important
Try not to eat immediately after the gym. When you exercise consistently, it's kind of an ongoing process. The ideal would be after 1 hour of rest and to consume small protein meals every 3-4 hours.
A list of foods you can eat:
-Sweet potatoes
Milk-
-Quinoa and other grains
- Fruits like banana, kiwi, pineapple
- rice
- oats
- potatoes
egg-
- yogurt
-Ton fish
- avocado
-dry fruit
Seeds
-Mix of fruits, cereals, yogurt
*Don't forget to drink plenty of water before and after training.
Source: Health Line
