What to eat after a walk to improve muscle mass and protect the heart

after one excursion or a low-intensity exercise routine, it is advisable to adapt some rules of high-performance athletes and incorporate foods that help recover from effort, improve muscle mass and protect the body. Heart.

To do this, the Better with Health website offers the following options.

Avocado

Its energy value makes it one of the best foods for increasing energy.

Furthermore, it has high amounts of unsaturated fatty acids, vitamin E and proteins of plant origin which promote the formation of muscle mass and help take care of cardiovascular health.

fatty fish

Particularly recommended for moderate and high intensity athletes. There are theories that indicate that after training they contribute strengthen muscle mass. They are also beneficial for the heart. The reason: the presence of essential amino acids and a high dose of fatty acids Omega 3.

Banana

Thanks to its high content of essential minerals, it is essential in muscle recoveryA. Another benefit is that they provide extra energy to the body.

Egg

It is a food rich in proteins and minerals that strengthen the muscular and bone system. Another good news published by the Spanish Heart Foundation is that its consumption is not increasing cardiovascular risk.

almonds

Like the rest of dried fruit, they quickly restore energy after training. It is also worth noting that they contain fatty acids Omega 3 which, as the Mayo Clinic website says, reduce the risk of heart attacks or strokes.

Quinoa

Thanks to its protein, fiber and antioxidants, it is essential as a post-workout option. Furthermore, since it has very few calories, it is considered one of the best options for calming hunger.

Brown rice

It is a prebiotic food which has a large quantity of amino acids and carbohydrates that counteract the wear and tear of physical activity.

In all cases, it is important to keep in mind that these foods must be part of a healthy and varied plan. If you have questions or personal situations, it is important to consult a nutritionist.