“My go-to recovery meal is oatmeal, as it contains both carbs and proteins and makes an excellent vehicle for adding in other ingredients from nature such as fruits or veggies,” Rizzo notes. Furthermore, oatmeal’s satisfying nature keeps hunger pangs at bay throughout the day.
Breakfast should start off right, with 1/2 cup of dry oats cooked in water to deliver 148 Calories, 27 Grams Carbs and 5 Grams Protein before topping it off with your favorite flavors and garnishes! (Don’t worry… we have you covered – including how to best make oatmeal as well as 5 ways to enhance it!) (Bonus points if we share the proper method for creating it and 5 ways to customize It!)
Any variety of berries–blueberries, strawberries, raspberries and blackberries–are an excellent source of inflammation-reducing cancer prevention agents. “While some inflammation following exercise is normal; it’s our body’s way of healing itself; to minimize discomfort and minimize expansion we must reduce it in any way we can; eating high cancer prevention agent food varieties such as berries may be one solution,” according to Rizzo.
Reaver suggests eating five servings of soil-grown products daily, including something like one serving of berries for optimal healing effects and reduced muscle discomfort.
Add one cup of blueberries (85 Calories, 22 Grams Carbs and One Gram of Protein) to Greek Yogure or mix into a delicious smoothie bowl for a hydrating snack or meal option
“Providing that your stomach can handle it, eating any kind of bean post-workout is an ideal way to provide your body with essential carbs and proteins,” according to Rizzo. Rice and beans is one of her go-to dinner combinations after exercise (here are 17 ways that Rizzo inspires us!).
One cup of pinto beans provides 245 calories, 45 grams of carbohydrates and 15 grams of protein.
Almonds Almonds are one of the healthiest nuts to snack on and can serve as an exceptional recovery food, providing 6 grams of protein in an ounce and up to 20% of your daily magnesium requirements – both essential components in creating energy in the body and supporting muscle work, according to Rizzo.
At any point during a workout, when hunger levels spike enough for you to attack the candy machine, pack an almond (14 grams per serving with Just Green Bite Sacks available from Focus for only $6.99 for two). That way you can ensure a more equitable and sustained fuel up during recovery.
Each 1-ounce serving of almonds provides 164 Calories, 6 Grams of Carbs and 6 Grams of Protein.
5. Greek Yogurt
Greek Yogur While milk protein stands out as one of the top sources for muscle development, research in the Diary of the Global Society for Sports Sustenance indicates it as one of the strongest. Even as little as nine grams can begin boosting muscle protein synthesis and improving recuperation.
Greek yogurt is an easy, quick, and affordable probiotic-rich meal option that’s also delicious! Kefir, curds, and ricotta cheese can also make great alternatives.
One 7-ounce serving of plain Greek yogurt provides 150 calories, 20 grams of protein, and 8 grams of carbohydrates.
6. Chocolate Milk
Assuming food doesn’t accompany post-workout, choose wisely when it comes to replenishing and recovering. As we discussed, replenishing with carbohydrates (aiming for three carb grams for every protein gram) has been shown to be most effective at replenishing glycogen stores. A survey published in the European Diary of Clinical Sustenance found that chocolate milk proved most effective at expediting recovery when compared with water or electrolyte drinks; soy milk can also provide good options if dairy allergies arise.)
One cup of chocolate milk provides an impressive nutritional profile: 210 Calories, 27
The Primary Concern
Focusing on protein, carbs and healthy fats for post-workout recovery – and ultimately your future wellness gains – should be your main priority.
Reaver suggests: “Research does not indicate many improvements that support improved athletic performance. To save money and time, opt for less costly pre-workout and performance enhancers and focus your calorie consumption towards eating whole food varieties with enough calories and cancer preventive agents,” according to Reaver.
Although these foods are considered among the top choices when working out, dietitians suggest listening to your instinct.