Tag: post workout

Refuel, Repair, Rehydrate: Post-Workout Eats For Each Exercise

Confession: I didn’t really like working out much… that is until I got my hands on some sports bras that actually got the twins under control. Now I’m really digging my workouts… that is until I’m post-workout hangry and reaching for the most convenient, yet least satisfying crap I can find. I’ll spare you the long backstory and just get to the plant-based protein of the matter. You gotta eat after you workout. More than that, you gotta eat the right stuff in order to refuel, repair, and rehydrate.

Refuel

  • Refuel your glycogen (carbohydrate) stores to avoid muscle tissue breakdown and low energy.
  • Lack of glucose to fuel the brain can lead to decreased alertness and concentration, and low mood.
  • Aim for high quality carbohydrates sources (think wholegrain breads and cereals).

Repair

  • Repair damaged muscles with protein.
  • Consuming protein post-workout will provide amino acids for the building and repair of muscle tissue. This will help you to recover more quickly.
  • Aim for lean protein sources (think eggs, nuts, legumes, tofu and dairy).

Rehydrate

Post-Workout Foods

Here’s a breakdown of what you should be eating after your workout according to your preferred exercise.

Cardio

Cardio includes running, spin class, and any endurance training. It’s important to replenish your carbohydrate stores after any cardio routine. Think foods that are high in quality carbs, protein, and healthy fats.

  • Whole grain toast with peanut butter and banana slices
  • a banana and a handful of nuts
  • 1-2 slices of whole grain toast with either ricotta and fruit or cottage cheese and tomato (try this delicious recipe)

Yoga and Pilates

It’s important to repair tired muscles after any yoga or pilates routine. Protein and low GI carbs are key here. Think foods like tofu, hard boiled eggs, roasted vegetables, or trail mix.

  • Yogurt and muesli that contains fruit and nuts
  • chopped veggies and hummus
  • two hard boiled eggs with a slice of multigrain toast

Resistance, Strength Training, Crossfit

These are the most intense workouts of the bunch. Nutrient dense foods are essential. Think foods that are high in protein and other nutrients, but low in fat (especially if muscle gain is your goal). Smoothies are an excellent choice, but if you need something more think eggs, oats, yogurt, and pineapple. Pineapple contains bromelain, an enzyme that may help reduce inflammation brought on by exercise.

  • omelet with red or green bell peppers and spinach
  • fruit salad (remember to include pineapple!)
  • overnight oats- simply combine oats, yogurt or non dairy milk, mashed banana and chia seeds and place in the fridge overnight. It’ll be ready for tomorrow’s workout

Source: HuffPost

Try This---Green Matcha Smoothie Bowl

Try This— Green Matcha Smoothie Bowl Better Than Ice Cream

Have you ever had green tea ice cream? If you haven’t had the pleasure of indulging, let me try to paint the picture for you. It’s all ice cream-y goodness, but with a taste that makes you feel like you’re saving the environment while pigging out. But alas, ice cream is still ice cream, and if you have fitness goals that exclude indulging in such deliciousness, even the deceptively green taste won’t help.

So I started thinking about smoothie bowls, which I’ve heard are the clean eating alternative to ice cream. I even pinned a recipe on Pinterest so I wouldn’t forget to try it. Full disclosure: I actually pinned it more for the awesome looking wooden serving bowls and cool wooden spoons featured in the picture, but I promise I seriously wanted to try the recipe too!

Anyway, that recipe soon became one of my most popular pins, and guess what? I still kept putting off making it. I was too busy using my matcha powder in spa facial recipes.

I finally tried this simple recipe (adapted from cooktoria.com) the other day, and it is absolutely amazing! It’s perfect for breakfast and snack time—the kiddos will love it as a back to school treat. It’s perfect as a post workout recovery shake—fitness goals, y’all. And best of all, it’s perfect as a dessert—a clean eating, naturally sweet indulgence that gives ice cream a run for its money. You must try this!

Green Matcha Smoothie Bowl

Green Matcha Smoothie Bowl

Ingredients

makes 1 serving

  • 1 frozen banana, sliced
  • 1 fresh kiwi, sliced
  • 1 tbsp matcha powder
  • 1/2c almond milk

Directions

  • Add all of the ingredients into your blender and process until smooth
  • Enjoy!

***NOTE: For what it’s worth, I suggest using decaf matcha powder if you’re preparing this for the kids. There’s nothing quite as exhausting as your already wired 2nd grader even more wired on matcha. Lesson learned the hard way.