If you are trying to lose weight or gain muscle, in addition to exercising strategically, you should choose a pre-workout supplement that will help you achieve your goals. This is essential to getting the most out of your sport or physical activity.

Post-workout also provides well-being, as it helps the body recover. Therefore, you won't feel as tired if you eat the right way. So, you need to pay attention to it.

And although many people complicate their diet after training, we will show you that it is possible to have a simple, tasty and effective snack when you finish your workout.

Why is post-workout important?

Before starting your training, pre-workout is essential to provide energy and prevent the body from initiating processes that are harmful to gaining lean mass. Post-workout nutrition also provides this benefit and many others, as we will show in detail.

Muscle recovery

During the effort of training, muscle fibers break down. Regeneration occurs approximately 48 hours after the end of the activity. We can help our muscles recover by taking a post-workout supplement rich in protein and micronutrients such as magnesium and calcium. This way, you will feel less tired and have better results with your exercises.

Gain muscle mass

The body keeps working after we stop exercising because of the exercise we just did. That’s great news, right? Yes, especially if you choose the right post-workout snack. Just like when we exercise, the body needs energy.

If you don't provide enough energy, your body starts the process of muscle catabolism. In other words, it removes glycogen from your muscles. If you eat the right way, the effect is the opposite: your body will build lean mass much more easily.

Energy replenishment

Are you tired after your workout? We don't even need to explain why, do we? You need to eat carbohydrates to feel energetic again. So, make the right choices and banish fatigue.

Hydration

We lose a lot of fluid when we exercise. That's why sweat tells us so. A dehydrated body is bad for the whole organism and also makes you more tired. Water is very important for you to feel energetic and for all processes to work perfectly. Drink water and healthy liquids after your workout!

What is the best post-workout?

The best post-workout snack is one that replenishes your energy, prevents catabolism, helps build muscle and provides well-being. The post-workout snack also needs to be tasty for you. This way, it becomes a moment of satisfaction in the pursuit of an incredible life.

Among the options, we will show you the benefits of some post-workout snacks.

Bold Protein Bar

20 grams of protein, 14 grams of carbohydrates, 4 grams of fiber and 11 grams of fat. This is the composition of a Bold bar and all the essential macronutrients for the body, strategic after training. Not to mention that our bars are delicious, those who have tried them will not let us lie.

It’s ideal for those who don’t have much time to prepare. You can carry it in your backpack and eat it right after your workout. Don’t forget to fill your bottle with water to rehydrate yourself.

Natural juices

Natural juices will help with rehydration and the intake of vitamins and minerals. The sugar in fruits, fructose, also helps to replenish energy. It is best to drink them without added sugar.

Drink natural juices after training accompanied by sources of carbohydrates and protein, such as natural sandwiches, omelets and others.

Egg or meat sandwich

Look at this delicious and nutritious food to pair with natural juices. Bread provides carbohydrates, eggs, meats or protein. Choose your favorite protein filling. If you are aiming to lose weight, choose whole-grain breads, as they increase satiety time and have more fiber in their composition.

Banana Oatmeal Pancake

Did it sound too American and complicated to you? It's very simple to make, we've already shown you the recipe, with 3 ingredients, in our healthy recipes section. It's very high in protein due to the egg and oats, which are also a source of carbohydrates. The potassium and magnesium are very interesting for muscle recovery and preventing cramps. Try it and tell us if it's not great?

To accompany, a very nutritious and delicious natural juice!

Vitamins with whey protein

Before training, it is best to avoid liquids, especially for those who suffer from reflux. After exercising, the recommendation is the opposite. Therefore, vitamins are excellent.

You can add whey protein to make them more protein-rich, and fruits provide a mix of minerals and vitamins. It's practical and makes eating easier for those who don't feel as hungry after training.

Post-workout supplements

As you can see, there are many simple food options to eat after your workout. There are also supplements that can be useful for this time. However, in this case, do not consume them on your own; consult a nutritionist.

In any case, the ideal situation for a prescription, even for the foods we recommend, is to be reviewed by a specialist. However, for synthetic options, this is essential.

When to have a post-workout snack?

Experts recommend that you eat your post-workout snack within 45 minutes so that all the effects can be felt to their full potential. So, when you finish your workout, take some time to replenish all the nutrients and have a delicious time.

Visit our fitness recipes section, there are several options that fit the prerequisites for a good post-workout meal.

Bold for post-workout

Among the post-workout options, Bold is that practical and surreal option that is tasty, as well as nutritious. Check out our incredible protein bar flavors and have the perfect post-workout snack for you.

Now that you know what your post-workout meal should be like, find out what the perfect pre-workout snacks are. These snacks, which seem so simple, make all the difference. Pay attention and make good choices!