Hopefully, you got a look at what to eat before your workout and now that you’re done bending, jumping, squatting, and running what do you refuel with? If you’ve ever exercised intensely then you’ve experienced the soreness, lethargy and blahs the day after, right? Well, some of that can be attributed to improper nutrition before and after your session. Not to mention the timing of your meals which is crucial too. According to the ADA, the goals of eating for recovery should be to:
- To rehydrate after a session longer than 1 hr, try a carbohydrate rich sports drink as a snack to get back your electrolytes and fluids. Otherwise, water works. Smart Water also has electrolytes and minerals in it.
- A smoothie made with yogurt and frozen berries is also a yummy snack idea. Or a recovery shake at your gym’s food counter works too. Just read the ingredients so you don’t blow your eating plan!
- Graham crackers with nut butter , low-fat chocolate milk and a banana is a good snack to pack.
- A rice bowl with beans, cheese, salsa, avocado and a whole grain pita
- Stir-fry made with lean steak, broccoli, bell peppers, onions and brown rice.
- A whole wheat pita sandwich stuffed with turkey and veggies, low-fat milk and a handful of pretzels.