We’ve always been taught that diet and exercise are two different things; that you can achieve fitness by focusing on either diet or exercise, and not necessarily both. The reality is that everything involving your body is interconnected, and to get the most out of a workout, it’s just as important to focus on what you consume to fuel your body before, during and after a workout.
Post Workout Foods
After working out at Lucille Roberts, it’s recommended that you eat within 60 minutes. The best foods to eat after your workout is one that has a blend of different nutrients so you can quickly fuel up. You want to eat a mix of carbohydrates (to help replenish used up energy stores) and protein (for repairing small muscle tears that happen during your exercise).
Low-intensity workouts that are performed within a short period of time may not require any major nutrition modification. However, higher-intensity workouts that are done in a longer period of time may require it. When you workout, your body utilizes glycogen and protein. The harder you exercise, the more of these reserves you will use, which makes it more important to pay attention to what you’re eating afterwards.
That said, check out this list of highly recommended post-workout foods:
1. Chocolate Milk
Chocolate milk is considered the ultimate recovery food. It meets the recommended ratio of carbs to protein: 1:3. Chocolate milk contains just the right amount of carbohydrates and proteins, and for those who enjoy it, it can be an easy way to start replenishing after working out.
2. Water (and lots of it!)
OK so technically water is not food but hydrating after a workout is a must because you lose a lot of water as you sweat. If you don’t like drinking water, go for alternatives like water-rich foods like watermelon, oranges and celery. Coconut water is also a good option since it contains a lot of electrolytes.
Avocado pairs well with eggs and toast to make a satisfying post-workout breakfast. It’s rich in healthy fats, not to mention, very delicious.
While protein isn’t all you need, it’s still important to replenish what you’ve expended. Make your post-workout meal a meal instead of a snack, so eggs, lean meats and even plant-based proteins such as tofu and chickpeas can make a difference.
5. Greek Yogurt
Greek yogurt is packed with protein. Add in some nuts, berries or granola for a breakfast meal rich in protein and carbs, which is ideal for recovery.
6. Nut Butter on Whole Grain Toast
Nut butters, tahini or hummus can be great options for post-workout food. Combine this with banana and hard-boiled egg.
7. Fruit Smoothie
Make a smoothie using ingredients that are rich in antioxidants and anti-inflammatory foods. Your smoothie should contain enough ingredients to for you to feel full and at the same time help your body recover fast after a hard workout.
8. Dried Fruits and Nuts
Dried fruits and nuts give your body carbs, protein and healthy fats. Eat it with a serving of cherry juice to prevent any muscle soreness. Cherry juice, contains phytochemicals which have anti-inflammatory and antioxidant properties, to help your body recover after a hard workout.
Here are some post workout smoothie recipes you can try: