In fact, when we say what to eat after sports, it is necessary to know which exercise, at what intensity, in which repetition and plan. The right thing is to organize a nutrition plan according to everyone's personal characteristics and training program.

If we are to make recommendations in general, people should have a postworkout meal containing 60% Carbohydrates after a workout that they can do when they are hungry. The amount can be determined as the main meal, because if the person has exercised on an empty stomach, he will definitely do cardio for 30 minutes. If the person is going to train on a full stomach, that is, by making a preworkout meal, after 7-8 minutes of cardio type warm-up, he can switch to weight training or flexibility training and should have a snack with 60% carbohydrates as a postworkout.

While determining the meals, it is useful to think about the macro nutrients as 60% CHO (carbohydrates), 25-30% protein and 10-15% fat. If we look at the micronutrients; Having a rich content of calcium, magnesium, potassium, sodium and iron content is very important in terms of recovery after training. The macro nutrient that attracts the most attention in recovery after training and will recover the wear in the muscles is protein. Collagen, which draws attention in proteins, is also effective in recovery and protection in muscle damage such as muscle wear and tear / injury. Iron is an effective mineral in fatigue and exercise performance of people. Vitamin C facilitates the passage of iron and folic acid, which are necessary for blood formation in our body, into the blood. Magnesium ensures the regular functioning of energy metabolism, muscle and nervous system.

For example;

A sample meal of a person who has trained in the morning on an empty stomach;

1 Egg
1 Slice of Cottage Cheese
2 Slices Whole Wheat Bread
5 Olives
1 Slice Pineapple
Plenty of Greens (cress, arugula, mint, parsley, cucumber)
A post-workout sample meal for a person who trains on a full stomach;

1 Cup of Milk (lactose-intolerant people may prefer lactose-free cow's milk or soy milk)
1 Local Banana
2 Tablespoons of Oatmeal
You can make smoothies by passing all the ingredients through a blender.