Eggs
Protein and carbs are the two
keys to a good post-workout meal. Eggs have the former covered. At
just 70 calories each, eggs pack 6.3 grams of protein and are one
of the few foods that naturally contain vitamin D. Also, don’t let the Rockymovies
fool you; raw eggs have no advantages over cooked ones. In fact, cooking eggs
allows your body to absorb almost twice the amount of protein.
Get 12 easy egg recipes here.
Quinoa
For your dose of carbs, brown rice is fine, but it can’t
compete with all the vitamins and nutrients found in quinoa (pronounced
“keen-wah”). It also contains
far more protein and fibre than brown rice, and requires less time to
prepare.
Get 32 fun quinoa recipes here.
Orange Juice
Instead of a Gatorade, grab a glass of OJ. In addition to
vitamin C, you’ll
also get significantly more potassium than you would from popular sports drinks,
which are generally intended for use during extended exercise, not
after. Potassium is an important electrolyte that helps the body restore its
fluid levels.
Orange juice also works well for protein shakes.
Kefir
Kefir, a fermented milk drink made from pro-biotic bacteria,
has been growing in popularity, and rightfully so. Just one cup of
kefir contains 11–14 grams of “complete proteins,” which don’t occur naturally
in the body. Dairy proteins are especially helpful for maintaining lean
muscle mass and speeding up weight loss. While its tangy flavour may take some
getting used to, it mixes well with fruit, cereal and whey protein.
Get a recipe for a banana-kefir smoothie here.
Bananas
Bananas are high in the “good” kinds of carbs you need after
a workout. These
fast-acting carbs will help restore your body’s levels of glycogen,
which helps rebuild damaged muscles. And they provide lots of wonderful potassium.
Salmon
Not only will you get a large dose of protein, but the
anti-inflammatory omega-3’s found in salmon will help rebuild your muscles and
increase performance.
Get this recipe here.
Blueberries
These little guys give your body a huge antioxidant boost.
In fact, studies
show that blueberries can triple your rate of recovery after
intense workouts.
Whole-Grain Pita & Hummus
This is a great meat-free option that’s also very easy to
prepare. Made from chickpeas, hummus contains both protein and carbs, and the
slow-release carbs from the pita will keep
energy levels up after a tough workout
.
Get this recipe for parsley hummus here.
Dried Fruit & Nuts
If you’re crunched for time, a handful or two of this snack delivers
a quick
protein and carbs fix. Soy nuts are especially helpful for building muscle;
a half cup contains
34 grams of protein.
Pineapple
Pineapples contain bromelain,
a natural anti-inflammatory that’s been proven to heal bruises, sprains, and
swelling. They’re also high in vitamin C, a key component in repairing tissue.
Sweet Potatoes
Along with a healthy dose of carbs, sweet potatoes contain a
variety of vitamins and nutrients, particularly vitamins B6, C, D,
magnesium, and potassium.
Get a recipe for garlic-and-thyme-roasted sweet potatoes here.
Kiwi
Kiwis pack huge amounts of vitamin C and potassium into a
tiny serving. They’re also an excellent source of antioxidants, which
help combat muscle soreness. Bonus tip: Don’t throw out the skin; it’s
full of even more nutrients.
Water
This one may seem obvious, but failure to hydrate properly
is a common exercising mistake. To feel great and stay energized, you should
replace every
pound lost during a workout with 2–3 glasses of water.
Important:
Eat Something
Your body uses a lot of energy during a workout. If you
don’t replenish it within an hour or two after finishing, your
muscles won’t properly recover, and all your hard work could go to waste.
Even a small fistful of food within
15 minutes of working outgoes a long way.
A good article, that gives the reader plenty of choice and excellent recipes, so there really is no excuse not to eat the right meal after finishing a hard workout.
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