Post Exercise Foods

If you are in the phase of your transformation where your diet is the last piece to the puzzle, you then need to hone in on exactly what is going into our body and when it is going into our body. Post exercise is the most important time to feed our body the nutrients it needs to build strong muscles, reduce muscle soreness, support our immune system and to help the body recover. It is best to eat within an hour after your workout. So if you happen to be on the go it is very important to plan ahead. If we wait too long after we work out we will not replace our glycogen stores and your body won’t fully recover.

The perfect post work out meal should consist of protein and CARBS! Yes you heard me right ladies, you should actually eat carbs. Now that doesn’t give us permission to go out and eat pizza but remember there are many healthy carb options such as brown rice, quinoa and whole grain breads. Also one forgets that vegetables are fibrous carbohydrates so leafy green vegetables are a perfect addition to a post work out meal helping to alkalize the body. Starchy vegetables such as sweet potato can be eaten hot or cold and beans are a good source of protein and carbohydrates combined. Here are some great foods that should be incorporated into a post workout meal:

– Quinoa –
is a great alternative to rice and is packed with protein and fiber!

– Kefir –
is becoming increasingly popular due to its probiotic content which can help with digestive health, Drink a cup of kefir after a workout for a healthy way to get a good healthy intake of protein to help with the repair and recovery of your muscles.

– Pita and Hummus –
is a great combination. Go for wholewheat pita rather than white pita. Hummus is a good source of protein and carbs. The wholewheat pita is a good source of slow releasing carbs to keep your energy levels up.

– Pineapple –
contains an enzyme called bromelain. Bromelain helps with digesting protein and is a helpful anti-inflammatory which is useful for preventing injuries. Pineapple also contains fibre, vitamin B6, manganese and is a great source of Vitamin C.

– Steak –
is high in protein, which is excellent for muscle recovery and also in iron stores which helps reduce fatigue. It’s an ideal meat for athletes to consume during their training program.

– Sweet Potato –
is an excellent carbohydrate source so it contributes to the recovery of normal muscle function after hard training.

– Fish –
Go for an oily fish such as mackerel, salmon, sardines or anchovies. These fish contain plenty of Omega-3 fatty acids to improve body fat burning as well as a good source of protein to help rebuild muscle.

– Green Vegetables –
are anti-inflammatory and also help alkalize the body. This will help towards preventing muscle pain, fatigue and injury.

So what would be the perfect combination?
Whole wheat pita and hummus (possibly switching out the pita for broccoli)
Quinoa loaded with vegetables and beans
Chicken breast and brown rice
Lean steak with a small sweet potato
Tuna fish with whole wheat pita
Any lean protein with a green salad

I live by a rule that as long as eat the right foods I can eat as much as I need to be satiated but always remember to mindful of your calroic intake and eat within the hour after your workout!