Foods for Recovery Best Meals After a Workout | Weight loss workout

There's no doubt about
it, working out is one of the best things you can do for your health, and
eating a healthy diet is just as important. After you've finished a grueling
workout, you'll want to refuel your body with food. But which foods will help
your body recover while keeping in line with your health goals? Here are some
of the best foods and beverages for replenishing your body's energy reserves
after a workout.

First, Hydrate

When you exercise, your body loses fluids and electrolytes. Make sure to drink
water before, during, and after your workout. According to the Institute of
Medicine, men should consume 13 cups of liquid per day and women are advised to
consume nine cups per day. You may need more than these recommendations after
vigorous exercise. Interestingly, research has shown that chocolate milk is a
good way to hydrate and consume necessary carbohydrates and protein after a
workout. A study from Central Washington University found that drinking
chocolate milk after a workout is very effective in assisting recovery.



Tart cherry juice has also been shown to help with muscle pain after working
out. A study from Oregon Health and Science University found that drinking tart
cherry juice twice daily helped long distance runners experience less muscle
pain. A study published in the Journal of Agricultural and Food Chemistry noted
that watermelon juice is also an effective anti-inflammatory for stopping
muscle pain post-workout. Some Sober
Living Homes even
use these post-workout liquids to help ease the effects of withdrawal.

Carbohydrates

Carbohydrates are the starches, sugars, and fibers found in foods. Carbs are
essential for energy metabolism. Eating carbs helps your body regain energy
after a workout.


Low-carb
diets have given carbohydrates a bad reputation, but carbs can be part of a healthy
diet. Many of the healthiest fruits and vegetables are high in carbohydrates,
such as apples, bananas, pears, broccoli, and berries. Whole grains are also a
good source of carbohydrates.

Protein

Nutritionists recommend eating protein after a workout to repair muscles. But
not all protein is the same.All meat contains protein, yet many meats also have
large amounts of saturated fats that aren't good for your body. Casa Nuevo Vida recommends
you stick to lean meats and plant-based proteins after working out and for
other kinds of recovery.

Ideas for Easy Eats

The best meals to eat after a workout contain both complex carbohydrates and
lean protein. Here are some easy meals you can make with both:

Smoothies

You can pack all kinds of healthy foods into a smoothie. They're also tasty and
refreshing. Try unexpected combinations, such as ginger and banana or kiwi and
kale. To increase your protein intake, add protein powder, yogurt, tofu, or nut
butters.

Fish and Veggies

Get your protein and carbohydrates from healthy
fish and vegetables. The
American Heart Association recommends eating fish at least twice per week. Fish
is a great source of protein, vitamins, and omega-3 fatty acids. Try salmon,
cod, or tuna paired with healthy carbohydrate-filled veggies such as sweet
potatoes, broccoli, or kale.

Wraps

You can put almost any healthy food into a tortilla and make an easy
wrap.

Quinoa

Quinoa is normally used like a grain, but it is actually a seed.

This
superfood is also a complete protein, which can help you recover from your
workout. Eat quinoa in warm or cold salads, or even for breakfast! Pair quinoa
with avocado for a serving of heart-healthy fats.

Sandwiches

A healthy sandwich can be a filling and healthy post-workout meal. Use
whole-grain bread and add veggies like spinach, lettuce, cucumbers, and
tomatoes whenever possible. Try proteins such as lean turkey, chicken breast,
nut butters, hummus, tuna, or fried egg.



You can feel proud that you're keeping your body healthy by working out. Keep
up that good health by refueling right with a healthy diet afterward.



About the Author:

Eileen O'Shanassy is a freelance writer and blogger based out of Flagstaff, AZ.
She writes on a variety of topics and loves to research and write. She enjoys
baking, biking, and kayaking. Check out her Twitter @eileenoshanassy.