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Top Post-Workout Recovery Meals

When you work out, your diet is just as important as the exercises you choose. Top Post-Workout Recovery Meals

By Flora Richards-Gustafson ∙ 2 years ago

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After a workout, your diet is just as important as the exercises you choose. The Ironman website recommends eating within 30 to 60 minutes post-workout, as the body absorbs nutrients best during this period. It’s an ideal time to replace glycogen, which provides energy from glucose. Excellent post-recovery meals help reduce inflammation and muscle damage while boosting energy. Optimize your workouts by taking care of your body.

5. Whole Wheat Pita with Hummus

Hummus is packed with muscle-building protein, while fiber-rich whole wheat pitas provide sustained energy and satiation. For added nourishment, stuff the pita with leafy greens and lean meat. Alternatively, pair hummus and pita with a colorful collection of crisp veggies like celery, carrots, cucumbers, cherry tomatoes and cauliflower.

4. Salad

Dark leafy green salads are a goldmine of fiber, calcium and antioxidants. Toss in some berries and dress with olive oil vinaigrette for a flavorful extra kick. Craving something heartier? Sprinkle in nuts, seeds and lean meat like chicken breast for a filling and nutrient-rich meal.

3. Antioxidant and Omega-3 Smoothie

According to Active.com, antioxidants play a crucial role in repairing muscles, reducing inflammation, and minimizing soreness. Moreover, the Ironman site notes that Omega-3 fatty acids assist in alleviating inflammation and promoting heart health. So, after a workout, whip up a delectable smoothie with low-fat yogurt, tart cherry juice, fresh ginger, and a heap of frozen berries to receive a boost of antioxidants. To complete the concoction, incorporate a tablespoon of ground chia or flax seeds in the blender, and mix all the ingredients to perfection.

2. High-Protein Pasta

High-protein pasta is a beloved post-workout meal, with carbs replenishing glycogen levels and heart-healthy lycopene found in tomato sauce. Endurance trainers will benefit from this carb-loaded dish, with protein repairs muscles. According to Active.com, carbohydrate-rich foods like high-protein pasta are perfect for training that demands stamina, with carb fortification giving energy and amino acids building muscle.

1. Black Bean Soup

According to the Ironman website, a post-workout meal should comprise 10-20 grams of lean protein. Black beans, with 15 grams of protein, 15 grams of fiber and 40 grams of carbs, not only keep you full until your next meal but also provide the energy. Black beans also contain antioxidants which repair your muscles. For an extra zing, add fresh cilantro and a splash of your favourite hot sauce to your bean soup.