What should we eat after exercise?

Do you exercise regularly? If you notice, you will feel very hungry after exercise, and at that time it is generally recommended to have protein-rich food. Protein is said to be consumed within half an hour after exercise to fuel the muscles, thereby increasing energy. During exercise, most of the glycogen energy stored in the muscles is spent.

Exercise Food

People who do strength workouts also damage their muscle proteins. You will notice that after exercising, you feel very tired. This fatigue is the body's way of telling you that it's done, and you need to eat something to fuel it. The question is, "Will eating only protein work in such a situation?"
If you want to answer in one word, then you have to say no; it will not happen. This is because our body gets complete nutrition only from a balanced diet. It should contain proteins, carbohydrates, fats, and minerals. Only then will your glycogen stores be full and muscle repair be possible. Especially if fat is removed from the diet, all the fat-soluble vitamins and minerals will not work at all. It also contains important elements like vitamin D. People who swim, run, or cycle need more carbohydrates. People who do intense strength training eat a mixture of protein and carbohydrates.
One more thing: there is no point in eating only after finishing the exercise. Start at about 45 minutes and continue playing within two hours, but if you are very hungry, eat immediately and do not go on an empty stomach. Also, don't forget to drink water!

Carbohydrates:

Fruits (any seasonal fruit can be taken)
Oats, quinoa, millet, whole-grain bread, brown rice

Protein:

milk, chickpeas, curd, egg, chocolate milk
Chicken, fish, tofu, and peanut butter

Fat:

avocado, almonds, flaxseed, any nuts