Fueling your Body After a Workout



You put a lot of effort into your workouts, always working harder and harder to reach your goals. At times we give more thought to our pre-workout eating habits than our post-workout meals! After a workout it’s very important to fuel your body. When deciding what to eat to best fuel yourself after a workout you’ll want to make health conscious decisions and choose foods that are best for helping your body to recover!



When you workout, your muscles use up their glycogen stores for fuel. After your workout your body tries to rebuild it’s glycogen stores and repair and grow the muscles. Eating the right foods will help your body to perform this action faster! Therefore the best foods to eat after a workout are carbs and protein. These should be lean nutritious sources. Here are some great sources to re-fuel your body after your workouts!


Carbs:

Sweet Potatoes

Chocolate Milk

Quinoa

Fruits

Rice Cakes

Rice

Oatmeal

Dark, leafy green vegetables

Rice Crackers


Protein:

Animal or plant-based protein powder

Eggs

Greek Yogurt

Cottage Cheese

Salmon

Chicken

Tuna

Lentils

Beans

Nuts

Avocado


Focusing on healthy nutritious food choices at all times of the day will help you get more out of your workouts by fueling your body with foods that help it maintain efficiency rather than slow it down!!



Here are some great meal ideas that will take the thought out of this process:


Grilled Chicken and Veggies

Omelette and avocado toast

Tuna sandwich (light on the mayo or use a substitute like Greek yogurt)

Salmon and sweet potato

Oatmeal with protein, bananas and almonds

Tuna with rice crackers

Cottage cheese and pineapple

Rice Crackers and hummus

Peanut butter and banana

Greek or low fat plain yogurt with fruit and nuts

Protein shake with banana



Make sure to also drink plenty of water and don’t forget, water will help digestion happen at a faster pace!


Photo courtesy of: Men’s Health

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