It’s VERY important to keep your body well fuelled after any workout. The food you eat after exercising may be the most important food you eat all day. Your body is the most responsive with absorbing carbohydrates, 45-minutes after exercising. Here are some food ideas for what to munch on post-gym!
Greek Yogurt: Greek yogurt has double the amount of protein compared to regular yogurt and is also a great source of carbohydrates. For extra nutrition, add fresh fruit or berries that pack micronutrients, which have been proven to help fight muscle soreness. (Because there’s nothing worse than hobbling around like you’ve been horse riding for days after a lengthy workout.)
Sandwich wraps: Wholegrain wraps are loaded with wholesome carbohydrates. Make yourself a turkey or chicken sandwich and add a bowl of soup on the side. This is a particularly great meal if you work out during your lunch break.
Fruit salad: Fruits are not only loaded with carbohydrates, they also contain enzymes to help your body break down nutrients so they can be delivered to your tired muscles. Pineapple is also known to have anti-inflammatory properties to help your muscles recover. Kiwi aids with digestion and helps break down amino acids.
Wholegrain breakfast cereal: Cereal is good any time of day: In the morning for breakfast or later in the day as a snack. Select a high protein, high fibre cereal because it’s perfect for reloading muscle energy stores. Make it more of a substantial snack by adding dairy, by way of milk or yoghurt
Grilled Chicken and Mixed Vegetables: Your body is in recovery mode, so you need a nutrient dense dish. The lean protein and carbohydrates in chicken will fill you up without feeling overly bloated. Add some veggies in olive oil to keep your ticker in tip top shape.
Vegtable Omelette with Avocado: Everybody knows that eggs are an amazing source protein and help aid in muscle recovery and growth. Switch it up from the usual scramble and make a veggie-packed omelette. Garnish with a few slices of avocado for fibre and monosaturated fats (the good kind!). Similar to olive oil, avocados can help your body better absorb fat soluble nutrients that your veggies have like vitamins A, D, E and K.
Salmon with Sweet Potato: Aside from the usual protein perks, salmon has bioactive peptides, small protein molecules that play a role in inflammation reduction, helping to regulate insulin levels and give you joint support. Sweet potatoes pack in those complex carbs as well as help to restore glycogen levels, which get depleted during exercise.