The span of time after your workout, when you enter the cool down phase, is a time when the cells in your body are most receptive to replenishment. This is a crucial part of your recovery phase and what you do during this time will have an impact on the outcome of your hard work.
Experts recommend ingesting protein and carbs post workout in order to replenish your glycogen stores and begin recovery within the body. Ideally, you should take in 1.2 grams of carbohydrates per kilogram of bodyweight during this time. That may be difficult and impractical given the large amount, but you can achieve the same effect by eating .4 grams of protein per kilogram of weight combined with .8 grams of carbohydrate per kilogram of weight. These five golden foods will help get you where you need and want to be.
5 Golden Foods for After Your Workout
Greek Yogurt
Greek yogurt is packed with protein and is a very good source of carbohydrates. It is the perfect combination. You can mix it with fresh fruit like pineapple which has anti-inflammatory properties, or whole grain cereal for a little something extra. Adding fresh berries will also help reduce muscle soreness.
Wholegrain Wrap
Get your carbs from the whole grain wrap and load it up with chicken, turkey, or tuna for a punch of protein. You can make it ahead of time since wraps are super portable. Add fresh veggies like cucumber, tomato, and lettuce but avoid nuts and avocado – they will slow down your digestion.
Quinoa
Quinoa is a wonder grain that packs a serious punch of both protein and carbs. Cook it in chicken stock with some onion and bell pepper for a nice pilaf or add it to salads for some tasty bulk. You can cook it in plain water and add it to fruit salad. It also makes a great breakfast cereal when topped with fresh fruit, raising, or 100 percent pure maple syrup. There is so much you can do with this grain it just begs for your creativity and experimentation.
Wholegrain Cereal with Fresh Fruit
There are several very good high carb and protein, low sugar cereals on the market so if that is your thing, take advantage of them. Toss in some berries for a burst of micronutrients. You can add some milk, raw if you are eating clean, or plain Greek yogurt. Both these choices add extra protein. The whole grain also has lots of fiber which is another essential that your body definitely needs.
Sodium Infused Water
When you work out, you sweat. This means that you end your workout with a fluid deficit. It is important to rehydrate as soon as possible. Experts recommend consuming as much as 150 percent but not less than 125 percent of the fluid you estimate you lost. Now you don’t have to drink it all during that hour post workout, rather a four to six hour span. It needs to start right after your workout though.
Drinking a recovery fluid that contains sodium will start replacing electrolytes that you lost as you sweated through your workout. These electrolytes will help your body retain the fluid that you consume so that you rehydrate effectively. It is recommended that the sodium content of the recovery drink should be 50 to 80 mmol. If you use packaged recovery drinks and they don’t have adequate sodium, you can always add it.
What are your golden foods to go to post-workout? Share in the comments below!
