You workout hard because you want to achieve your health and wellness goals. Proper recovery is the key to working out effectively day after day. You have a 1 hour window of opportunity post-workout to refuel; during that time your body will use that nutrition to replace energy stores used during the workout.
Your ideal composition of a post-workout meal is 3-4 parts carbohydrate to 1 part protein. This combination allows for glycogen (stored form of carbohydrate) to be resynthesized and stored in your liver and muscles. Additional post-workout meals two and four hours later with the same composition will further enhance your recovery.
Good food choices include oatmeal with fruit and greek yogurt, a turkey and avocado sandwich on whole grain bread, or a smoothie made with frozen fruit, almond milk, and chia seeds.
My favorite post exercise snack is baked sweet potato slices with almond butter. I have suggested it to clients and to others at seminars and always get the response that this snack is a treat! Simple and well, if you prefer peanut butter (who doesn’t?) then you are sure to love this option. I find it an easy snack before exercising, too. But, usually without the nut butter.
My second favorite option is a green monster smoothie with a plant based protein like Vega Sport Performance Protein. The green monster is made with kale, apples (or apple cider if making in blender), ginger and lemon. It really packs a recovery punch! In time you will use less apple cider and more water instead as your taste buds get used to the kale. You sure do get your muscles fed this way and they are not sore the next day!
About the Author: Joanna Chodorowska is a personal nutrition and sports nutrition coach, helping clients regain their health by improving food choices. She incorporates real food options to help you feel better and eliminate foods that cause aggravating symptoms. Joanna teaches you what you CAN eat. read more →
Here’s a St. Patty’s Day beverage you don’t have to feel guilty about drinking first thing in the morning. Get your nutrients in first thing to keep you going strong all day. Have a Happy St. Patrick’s Day and ENJOY!
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