Last week we helped you fuel up with “5 Foods to Eat Before a Run.” But to stay motivated and healthy for your next sweat session, you’ll also need a nourishing post-workout regime.
The most important step is to hydrate with plenty of fresh water, (or if you’re working really hard, a healthy electrolyte drink). You should also refuel within an hour of working out, including protein for muscle repair and carbohydrates to replenish energy.
Apple slices and nut butter – Apples are antioxidant-rich and reduce inflammation, while nut butters (peanut, almond, cashew, etc.) provide satiating fats and protein. This classic, easy snack tastes great and prevents a post-workout energy crash.
Eggs and toast or fruit – Free-range, organic eggs provide protein, and toast or fruit is a healthful accompanying carbohydrate. You can also spice things up with this recipe for deviled eggs made with hummus!
Fresh vegetables and hummus – Chickpeas provide vegetarian protein, and the monounsaturated fat in olive oil can help prevent inflammation. Pair your hummus with carrots for a crunchy carbohydrate.
Wrap or sandwich with lean protein – Choose free-range, organic turkey or chicken breast – or, for a vegetarian meal, try this recipe for a tempeh sandwich. Pair the protein with fresh vegetables on toast, or have a piece of fruit on the side.
Smoothies – Our fortifying smoothies include nut butter and protein powder to repair muscle tissue, as well as easy-to-digest carbohydrates like bananas and pumpkin.
Remember that every body is unique so choose a protein-carbohydrate combination that works for your level of physical activity and dietary preferences.
What’s your favorite meal or snack to refuel after a workout?