10 perfect foods to consume after training

Nuts such as nuts, hazelnuts and almonds are rich in healthy protein, fiber and fat.

Greek yogurt is a good source of protein and carbohydrates, essential for the reflection of muscle proteins and the restoration of energy after training.

Bananas are an excellent source of easily digestible carbohydrates and potassium, which can help balance the electrolytes lost during training.

Eggs are rich in protein and contain all the essential amino acids needed for muscle repair and growth.

Chicken is a lean source of protein and also contains important nutrients such as vitamin B6 and zinc, which promote muscle recovery.

Salmon is rich in omega-3 fatty acids, which can help relieve inflammation and muscle pain after training.

Quinoa is a complex carbohydrate that provides long-lasting energy and also contains proteins, fibers and minerals such as magnesium and iron.

Spinach is rich in vitamins, minerals and antioxidants that can help reduce muscle inflammation and promote healing.

Chocolate milk contains proteins and carbohydrates that help restore energy and promote muscle protein synthesis after exercise.

Oats are a good source of complex carbohydrates, fiber and proteins that help replenish energy and promote muscle repair after training.