- Water-70% of your body’s functions happen in water. When the body is stressed from dehydration, metabolism slows down as a coping mechanism. Drink half your body weight in ounces of water a day, especially during a workout to restore what is lost through sweat.
- Carbohydrate- Contrary to popular belief this is the primary source of fuel your muscles are crying for after a workout to restore glycogen reserves to the cells. Complex carbohydrate in the form of oatmeal, sprouted grain toast or a low-sugar granola bar is a good energy source to have on hand immediately following an intense workout.
- Eggs- With 6 grams of protein, omega 3 fatty acids, and a full spectrum of B vitamins, free range eggs are just about the perfect food for repairing muscle and feeding the brain any time of day, especially post exercise.
- Nut and Seed Butter– Almond butter, peanut butter, cashew butter, sunflower seed butter and chia seed pudding are energy dense foods high in protein and healthy fats.
- Build perfect protein-Whole grain rice (like brown) combined with beans, as well as organic (all-natural) peanut butter with whole wheat bread makes a perfect protein when eaten together.
- Skinless Chicken or Turkey– One of the cleanest burning sources of protein comes from organic, free range, hormone free poultry sources. Combined with vegetables you have a perfect post workout meal.
- Energy Shakes and Smoothies– A smoothie with lots of fresh fruits and veggies spiked with all natural protein sources like nuts, spirulina, or hempseed is one of the best ways to refuel on the go. Educate yourself on protein powders and shakes. There is a lot of bad stuff out there that often does more harm than good.
- Bananas-One 9” banana has approximately 600 milligrams of potassium, a much needed electrolyte especially low after strenuous exercise. Plus it offers 35 grams of carbohydrate, 2 grams of protein, and is perfect for traveling. Making it possibly the best food to end your workout with listed on this sheet.
TIP: Eating within 30-45 minutes after an intense workout builds more muscle and keeps your metabolism high. Waiting any longer undermines your hard work by bringing the metabolism to a crawl and forcing your body to start breaking muscle down as fuel.