I believe that the best types of post-workout foods are those high in protein (approx 65%) and good quality carbohydrates (approx 35%)
Why? Good quality protein helps replenish and recover muscles from the strain of the workout and curbs hunger without weighing you down, while good quality carbohydrates help re-fuel your body to ensure quick recovery. When you workout, glycogen is depleted so if not replaced by good quality carbohydrates and energizing foods, your body may begin to break down muscle tissue.
After you workout, you want to put foods into your body that your body will love you for eating so be conscious not only how much you’re eating and what types of foods you’re eating, but the quality of the protein and carbohydrates you’re putting into your body, as well.
If you want a fit, sexy, strong and healthy body, these are some of the best post-workout foods:
- Chickpeas – are complex carbohydrates so they give you sustained energy, less cravings and better moods. Eat them straight out of the box/can as a post-workout snack, roast them in the oven and top onto salads, or blend them up with a little garlic and olive oil and make some fresh, home-made hummus. Just make sure to soak them before you eat them for better digestibility.
- Lentils – high in protein which helps muscles recover, potassium which helps regulate blood pressure and magnesium which aids in muscle contraction and relieves you from cramping and chronic pain.
- Tempeh – tempeh is made from soybeans, and its fermented so its less processed and easier to digest than processed soy, like tofu. High in protein and fiber, so it’s the perfect post-workout ingredient. Sautee with some coconut oil and add vegetable and soba noodles or slice up and add to some eggs.
- Salmon –
- Hemp seeds – high in fiber and protein to keep you full longer, therefore help to reduce sugar cravings and help your muscles recover
- Coconut water – rich in potassium and electrolytes to help balance your bodies pH, maintain fluid and help muscles function
- Coconut oil – anti-inflammatory AND your liver metabolizes the fat as energy, so it will help your muscles recover and energize you post-workout too. Put a teaspoon in your post-workout protein smoothie, or spread a dollop on a brown rice cake with some almond butter and raw honey.
- Cinnamon – anti-inflammatory and great for boosting your metabolism so sprinkle some into your post-workout smoothie or on top of some full-fat plain organic yogurt with berries and hemp seeds
- Walnuts- full of omega-3s so anti-inflammatory. Sprinkle a few into your smoothie, add some to a trail mix with some spelt pretzels, or sprinkle on top some yogurt or chia pudding.
- Turmeric – anti-inflammatory so will help your muscles recover. Also, it’s anti-bacterial so it will help beautiful your skin and prevent breakouts
Post-Workout Meal Ideas:
- Morning: eggs with turkey bacon and veggies on a brown rice cakes
- Afternoon: salad with chickpea croutons, lentils or salmon or tuna
- After work: spaghetti with white bean and turkey bacon or salmon with a side of sweet potatoes fries sprinkled with cinnamon and coconut oil
Hope you use some of these ideas for some post-workout “#fitspo” (fitness inspiration!)
be fit. be energized. be well.
xo
be well,
arielle
