16 Things You Should Definitely Eat After A Workout
16 Things You Should Definitely Eat After A Workout
Carbs and protein are the key to a good post-workout meal. We've collected the best foods to eat to speed up recovery, maximize exercise benefits, and help maintain lean muscle to aid in weight loss.
Carbs and protein are the key to a good post-workout meal. We've collected the best foods to eat to speed up recovery, maximize exercise benefits, and help maintain lean muscle to aid in weight loss.
1. Eggs
Eggs are one of the best sources of protein. At just 70 calories, each egg packs 6 grams of high-quality protein, making it an incredibly healthy food to eat. Plus, eggs are extremely versatile and easy to cook. Try prepping this Mushroom and Goat Cheese Omelet with Spinach and Avocado for a nutritious meal that's egg-actly what you need!
Recipe: http://bit.ly/1dXfGzH
2. Green Smoothie Bowl
This filling and refreshing smoothie bowl is perfect after a sweaty gym sesh. The base of the smoothie is kefir, which is a great source of protein, fast acting carbs, calcium, potassium, B vitamins and probiotics.
Get the muscle replenishing recipe here: http://bit.ly/1PwIjV1
3. Chocolate Chia Recovery Drink
This dairy-free shake is made with antioxidant-rich cocoa powder, electrolyte-containing coconut water, and a hint of coconut cream for that rich, creamy texture every smoothie needs. It's also loaded with protein, potassium, and healthy fats and fiber.
Get the recipe: http://bit.ly/1HhdMFc
4. Banana and Peanut Butter
This delicious food pairing combines two post-exercise essentials. You get protein from the peanut butter and potassium from the banana. Potassium is crucial for preventing muscle cramps and spasms.
Slice up a banana with a tablespoon of PB or blend them together in a peanut butter banana oatmeal protein smoothie.
Get the recipe: http://bit.ly/1GJlBTk
5. Chia Yogurt Power Bowl
This energizing bowl has everything you need to refuel after the gym. It's made of Greek yogurt, kefir, and chia seeds. Then, it's topped with antioxidant-rich berries, bananas, nuts, and puffed cereal. The bowl is packed with probiotics and protein from the kefir and yogurt (as much as 15 grams of protein per serving), and the chia seeds offer an excellent source of Omega-3 fatty acids, antioxidants, fiber, and magnesium.
Recipe: http://bit.ly/1zJfmbE
6. Salmon and Sweet Potato
Sweet potatoes provide just enough carbs and all the fiber you need in a day. Cook protein-rich salmon on top of mashed sweet potatoes for a balanced meal you're sure to love. If you don't like fish, this dish will change that.
Maple Mustard Glazed Salmon with Sweet Potato Mash: http://bit.ly/1vB086A
8. Chia Seeds
Chia seeds are among the healthiest foods on the planet. Don’t be fooled by the size… these tiny seeds pack a powerful nutritional punch. One ounce contains 11 grams of fiber, 4 grams of protein, and 9 grams of healthy fats. They are also rich in calcium, magnesium, and phosphorous.
Try making this simple, but delicious Strawberry Coconut Chia Pudding. Here's the recipe: http://bit.ly/1dpR3L1
9. Avocado
One avocado provides your body with vitamins A, C, E, K and B6, along with an enormous amount of potassium, protein, and healthy fat. Making avocado toast after Soul Cycle is so easy. Just take a piece of whole grain bread, mash avocado, sprinkle some salt and pepper, and top with an egg.
Get the recipe: http://bit.ly/1tFleyl
10. Spinach
Spinach is a low-calorie food with tons of magnesium, and magnesium is necessary for muscle recovery and inflammation prevention. Try making a simple spinach salad, like this Strawberry Spinach Salad with cashews, avocados, mandarin oranges, and blueberries.
Recipe: http://bit.ly/1tpC7mT
11. Fruit and Yogurt Parfaits
These make-ahead parfaits are easy breakfasts to eat after a tough morning workout. Yogurt, walnuts, pumpkin seeds, chia and flax seeds will give you the ideal balance of healthy, monounsaturated fat and protein, and the berries will add just the right amount of sweetness.
Recipe: http://bit.ly/1uMqOof
12. Black Beans
To optimize recovery, eat black beans. One 1/2 cup serving of black beans contains 100 calories, with 19 g of carbohydrates, 6 g of protein and just 0.5 g fat.
This Southwestern Kale Power Salad combines black beans with sweet potato, quinoa, seeds, and avocado sauce. Literally every ingredient you need after a workout.
Recipe: http://bit.ly/1F3LeJc
14. Chicken Breast
A lean, boneless chicken breast is low in fat and calories and high in protein, which makes it ideal for weight maintenance. Cook up a piece of this Hummus-Crusted Chicken Breast next to some sauteed vegetables for a post-workout meal everyone will want.
Recipe: http://bit.ly/1zJ8uwc