Whether you prefer long runs or weightlifting, a post-workout refuel is crucial for the recovery process. Not only does it help large muscle groups rebuild for the next outing, but the right foods can release more slowly over time for sustained sustenance. Here is a great collection of foods to make sure you are working out out at peak performance.
This sweet superfood packs 24 grams of carbohydrates, 4 grams of fiber, and 2 grams of protein — with zero fat. They replenish glycogen in the body, which is essential for helping you maintain output when your body has run out of fuel. Oh, and don’t forget about Vitamin B6, C, D, iron, magnesium, and potassium — all of which help your muscles go the extra mile.
This milk derivative is made from bacteria and provides a dozen grams of protein or more. Studies have shown that high-protein and dairy diets can lead to favorable outcomes when measuring fat loss.
Pita and Hummus
This may not be first thing you think about when it comes to recovery snacks, but maybe it should be. The pita provides slow-release carbs that help your body stay energized long after ingestion, and hummus is loaded with protein in case you favor anabolic workouts.
One word: potassium. This essential electrolyte is important for proper fluid balance and muscle function. Intense workouts will deplete potassium, but one banana provides over 400mg of the nutrient.
This is another example of a common food that does not always seem like a go-to workout snack. But thanks to all their folate, Vitamin A, phosphorous, selenium, and protein, eggs should definitely be on your radar. They are also loaded with choline, an essential ingredient that goes into making healthy brain cells.
Featured photo credit: Gordon via flickr.com