Proper post-workout nutrition is vital to maintaining healthy muscles and a high-powered metabolism. Here are five recipes that will give you the proper balance of carbohydrates and protein (yes, you want both after being active) no matter what time of day you exercise.
Breakfast
If you work out first thing in the morning, don’t skip breakfast! Have a light snack such as a banana, dry cereal or an English muffin with jam for fuel. Follow up with a recovery breakfast – eggs, whole-grain toast and a side of fruit.
Recipe: Glenny's Crispy Wheat: http://www.glennys.com/blog/light-breakfast-recipe-with-glennys-crispy-wheat-snacks
Lunch
If you opt for a midday exercise session, choose a lunch option with a 3:1 ratio of carbs to protein. This balance of nutrients is best to replenish energy stores and build muscle. Sandwiches and wraps are ideal picks.
Recipe: Ham, Swiss and Apple Wraps: http://www.foodnetwork.com/recipes/food-network-kitchens/ham-swiss-and-apple-wraps-recipe.html
Dinner
If your typical exercise time is late afternoon or evening, make sure you top off the night with a power dinner. Choose lean meat or fish, along with a salad and a reasonable portion of a healthy whole grain like brown rice. This salmon recipe also offers omega-3 fats, which promote blood flow and help fight inflammation.
Recipe: Soy-Glazed Salmon with Cucumber- Avocado Salad
Snacks
It’s still important to prioritize your recovery if your exercise session doesn’t finish around a standard meal time. Grab snacks like chocolate milk, Greek yogurt, smoothies, trail mix and homemade protein bars – all have a nice balance of nutrients (some also help replenish fluids).
Recipe: http://www.foodnetwork.com/recipes/melissa-darabian/darabian-family-protein-bars.html
Source: Food: Healthy Eats: Recovery Foods: Post-Workout Recipes
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