What To Eat To Recover From A Workout

Post Workout Nutrition

Our bodies run on the fuel in the foods we consume.

That could sound like a “well duh” kind of statement… you know stating the obvious. But here’s the thing: the vast majority of people eat for taste over nutritional fuel.

“I envision a time when food companies and restaurants promote their foods based on the nutritional breakdown and benefit to the body over the tastes they’re selling. Children would grow up knowing what sweet potatoes are good for and how arugula is rich in phytochemicals that fight cancer. If that sounds unrealistic, consider the real purpose of food. ” LeAura Alderson, founder, MyTrainerFitness.com

But how many people actually eat with that primary purpose in mind?

So if you aren’t already, it’s time to give your body the fuel it needs so that it can perform for you and recover. Just as it is super important to properly fuel up for your workout by eating foods with nutrients to boost your energy, it is equally important to eat the right foods after working out to help your body recover from the awesome exercising you just completed.

I’m sure you have heard different tips and different information regarding what you should consume after your workout. There is a lot of information out there, including differences of approach or opinion. Post workout, your goal is recuperation and replenishment. Here’s one expert’s take on this.

Kati Mora, MS, RD, a Registered Dietician for Fitness Magazine, offers incredible life hacks for giving your body the best nutrients to support a healthy workout recovery.

Balanced and Nutritious Foods for Faster Workout Recovery

Grilled Chicken, Veggies, and Healthy Oil

Post workout, your body is in recovery mode, so you need a nutrient dense dish. The lean protein and carbohydrates in chicken will fill you up without feeling overly bloated. Add some veggies in olive oil to keep your ticker in tip top shape.

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Revamp Your Eggs

You already know eggs are a great source of protein and help aid in muscle recovery and growth. Switch it up from the usual scramble and make a veggie-packed omelet. Garnish with a few slices of avocado for fiber and monosaturated fats (the good kind!). Similar to olive oil, avocados can help your body better absorb fat soluble nutrients that your veggies have like vitamins A, D, E and K. These vitamins are stocked with antioxidants, the best boost for your body, inside and out.

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Best Fit Life TIP: EASY WAYS TO CUT BACK ON BREAD: Most people need to cut back on bread. One way to do that is to shift to open-faced sandwiches, (so one slice instead of two).

Open faced sandwiches taste awesome while providing more nutritional substance and less nutritional fluff.
Open faced sandwiches satisfy that sandwich craving while providing more nutritional substance.

Even if you have two open-faced sandwiches, you will be consuming more of the nutritious foods by doubling up on the egg and vegetable parts. The opposite of that are those giant burger sandwiches that have an extra layer of bread in the middle. Stay away from those!! Go for more substance (veggies and protein), and less fluff, (breads and grains).

Another way is to switch to roll-ups, using whole grain flour tortillas such as

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Wean from so much bread by going for burritos and roll ups using whole grain tortillas. Ezekiel has a gluten-free, yeast-free, sprouted grain version.

Meat And Potatoes (It’s Not What You Think!)

Aside from the usual protein perks, salmon has bioactive peptides, small protein molecules that play a role in inflammation reduction, helping to regulate insulin levels and give you joint support. Sweet potatoes pack in those complex carbs as well as help to restore glycogen levels, which get depleted after a workout.

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Tuna + Hummus + Spinach = Yum

Tuna is low in calories, but high in protein and carbs. Hummus is a better-for-you spread over mayo or mustard, while also being high in fiber. And last but certainly not least, spinach is a produce powerhouse, handling everything from curbing your appetite to boosting your complexion and lowering blood pressure and inflammation.

Grilled chicken, vegetable-packed omelettes, salmon, sweet potatoes, tuna, hummus, spinach, and chocolate milk are fantastic for promoting healthy exercise recovery.

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Best Fit Life TIP

Our favorite is a post workout protein shake, such as BioTrust Vanilla or Chocolate protein powder with a banana, almond milk and coconut water, chia seeds and ground flax seeds. Super delicious and highly nutritious post workout snack.

Be good to your body and it will be good to you!

RESOURCES

ARTICLES:
Best Workout Foods, FitnessMagazine.com

PRODUCTS:
These are our favorite protein powders, because they’re gluten free, soy free, sugar free and contain some of the best nutrients in protein powders.
BioTrust [affiliate]
Bulletproof [affiliate]
Isagenix [affiliate] (The Isagenix whey shakes do not contain soy, but they do contain fructose, so we prefer the Isalean Natural Berry Harvest Shakes)
Metabolic Effect [affiliate] (For awesome sugar-free cocoa designed to help control diet-induced hunger and cravings).
Mercola.com [NOT an affiliate, but a trusted source for quality products and well-researched information by experts]
Onnit [affiliate]
Quest Nutrition  [affiliate] (Best flavored bars if not the purist of ingredients, but still sugar free)
Garden of Life Raw Fit Protein Powder, from Thrive Market or from Amazon

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