By: LECOM Wellness
After a great workout, it’s important to give your body what it needs to help your muscles recover and replenish your energy. Try these simple and healthy options to recover after a workout.
Granola – A healthy and tasty recovery food is granola. Oats, honey, orange juice, and flax provide protein, carbs, and some healthy fat. Nuts and dried fruit contribute iron for healthy red blood cells.
Egg sandwich – Get a protein boost after your workout by making an egg sandwich. You’ll receive protein from the yolk and the white of the egg, along with zinc and B12. Add pepper, onion, spinach, a muffin and your choice of a wide variety of veggies to make a filling and healthy breakfast.
Salmon with savory sides – Salmon is another great source of protein and omega-3 fats. Add steamed veggies and brown rice as sides for healthy carbohydrates to recover and refuel your body.
Rice crackers and peanut butter – Add protein-packed peanut butter to rice crackers for a delicious snack.
Cottage cheese and fruits – Mix your favorite fruits with cottage cheese, which is rich in protein, vitamins and minerals.
Don’t forget to drink plenty of water after your workout. In addition, try to eat within 45 minutes of working out. Staying hydrated and replacing the electrolytes lost during exercise will help you to maximize the benefits of your workout.
CookingLight. (2016). Post-Workout Meals. Retrieved from CookingLight: https://www.cookinglight.com/healthy-living/fitness/post-workout-meals/refuel-and-recover
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