What Your Body Needs After a Workout – The Happyness Food Guide

After an intense workout or a simple jog, your body enters a critical phase: recovery . This is when it repairs muscle fibers, replenishes energy reserves, and strengthens itself for the next session. Here are the pillars of optimal recovery, to be adopted without compromise to combine performance and well-being.

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1. Proteins to repair and build

For what ?
During exercise, microscopic tears form in your muscles. Protein provides the amino acids needed to repair them, promote protein synthesis, and stimulate muscle growth.

How much ?

• 20–30 g of protein within 30–60 minutes of exercise.

• Aim for 1.6-2.2g of protein/kg/day in total, spread over several doses.

Ideal sources:

• Whey protein : rapid assimilation, ideal as a post-workout shake.

• Egg white, cottage cheese : proteins of high biological value.

• Chickpeas, lentils, tofu : for vegetarian athletes.

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2. Carbohydrates to recharge the batteries

For what ?
Your muscles burn glycogen (carbohydrate reserves) during exercise. To avoid depleting your protein and prepare for the next session, you need to replenish these reserves.

How much ?

• 1 to 1.2 g of carbohydrates per kilogram of body weight, spread over 1 to 2 hours.

• Depending on the intensity of the effort: the longer or more intense the session, the higher your carbohydrate needs.

Ideal sources:

• Fresh fruits (banana, apples, berries)

• Whole grains (brown rice, quinoa, oat flakes)

• Sweet potato or whole wheat pasta

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3. Lipids good for inflammation

For what ?
Quality fats play a key role in hormonal regulation and fighting post-exercise inflammation .

Advice :

• Don't overload your first post-workout meal with fat: favor unsaturated fats (omega-3 and omega-9).

• Include a little, but not as much as protein and carbohydrates, to optimize digestion and not delay the rapid absorption of nutrients.

Ideal sources:

• Avocado, extra virgin olive oil

• Chia seeds, flax seeds , rich in omega-3

• Nuts, almonds , for vitamin E (antioxidant)

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4. Optimal hydration

For what ?
Dehydration slows recovery, increases fatigue and limits adaptations to training.

Recommendations:

1. Immediately after exercise , drink 300–500 mL of water or a rehydration drink (electrolytes).

2. For the next 2 hours , drink enough to compensate for your loss of sweat (approximately 1.2 to 1.5 L depending on the intensity and temperature).

3. Vary with infused water (lemon-mint, cucumber-ginger) or a homemade isotonic (water, lemon juice, pinch of salt, touch of agave syrup).

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5. Micronutrients and antioxidants

For what ?
Vitamins and minerals are essential for energy metabolism, cell protection and the production of new muscle fibers.

Key points:

• Vitamin C & E : antioxidants to limit oxidative stress.

• Magnesium : participates in muscle relaxation and protein synthesis.

• Zinc, iron, B vitamins : support repair processes and energy production.

Targeted foods:

• Red fruits (polyphenols), citrus fruits, peppers (vitamin C)

• Spinach, pumpkin seeds (magnesium and zinc)

• Green vegetables, whole grains , wheat germ (B vitamins)

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6. Rest and active recovery

For what ?
Sleep and active recovery (light stretching, walking, gentle yoga) optimize tissue repair , hormone production (GH, testosterone) and prevent injuries.

Practical advice:

• 7–9 hours of sleep per night, in a dark, cool bedroom.

• Active recovery : 10–15 minutes of gentle stretching or mobility, once a day.

• Disconnected break : meditation, breathing or reading to reduce cortisol.

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7. Well-thought-out supplements

For what ?
When chosen well, they complement the diet, fill occasional deficiencies and accelerate recovery.

Our Happyness Food recommendations:

• Whey protein isolate : rapid assimilation immediately after training.

• BCAA + Glutamine Complex : Supports protein synthesis and reduces muscle soreness.

• Magnesium bisglycinate : for muscle relaxation and quality of sleep.

• Omega 3 (fish oil) : to fight inflammation and support joint recovery.

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8. Sample Happyness Food Post-Workout Recipe

Vitality & Repair Smoothie

• 250 mL of vegetable milk or water

• 1 serving (30 g) of fruity flavored whey protein

• 1 medium banana

• 1 handful of fresh spinach

• 1 tablespoon of chia seeds

• 1 small spoonful of almond butter

Preparation : Mix everything together, enjoy immediately to repair, recharge and soothe your body.

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In conclusion

A successful recovery is the balance between:

1. Proteins to repair

2. Carbohydrates to recharge

3. Good fats and micronutrients

4. Hydration , rest and appropriate supplements

With Happyness Food, you'll find quality products , simple recipes, and personalized advice to turn every workout into lasting progress. Don't wait any longer: give your body what it really needs after exercise!