How fitness pros refuel their bodies for optimal results according to !
Many people reach for protein after exercise, but since most protein is acidic, you’re better off feeding your body something alkaline and anti-inflammatory. Make a smoothie with frozen bananas, berries, and a one-inch piece of turmeric with water and agave. About 20 or 30 minutes later, eat something high in protein, as your body is now ready to take in something acidic.
SUNBUTTER AND DATES
Dates are high in potassium, which is great to help revitalize post-workout and also helps to flush out any excess salt and water weight. You get the protein from the Sunbutter (which is made with sunflower seeds instead of nuts so it’s perfect for people with allergies), and it’s addicting-ly delicious!
PEANUT BUTTER BANANA SMOOTHIE
Make a banana and peanut butter smoothie with protein powder, almond milk, and a touch of cinnamon. Since it’s protein-packed, it provides long-lasting energy and the cinnamon helps to control blood sugar so not to crash after a workout. Add in a handful of kale or spinach to add some minerals.
Low-fat or fat-free popcorn with one scoop of chocolate whey protein powder (sprinkle it in after it comes out of the microwave and shake a few times). Popcorn is one of the best whole-grain sources to replenish glycogen storage after working out, while the whey protein powder nourishes the muscles and assists with recovery. This snack fits the bill for both an endurance and a resistance type of workout.
Nonfat chocolate milk! It’s only 140 calories and packs in 8.5g protein (per 8oz).
APPLE WITH ALMOND BUTTER
This snack delivers nutrients and protein, it gives a filling snack and builds up energy and muscles.
They are packed with vitamins and nutrients, including vitamins B6, C, D, iron, magnesium, and potassium. A medium sweet potato is just about 100 calories, with 0g fat, 24g carbs, 4g fiber, and 2g protein. The carbs are great for replenishing your glycogen stores (stored carbs) after an intense bout of exercise. To make this post-workout snack complete, eat your potato with a good source of lean protein like a piece of grilled chicken.
The protein helps muscle recovery. In about one serving (22 almonds), you get 160 calories, 6g carbs, 6g protein, and about 3g fiber.
Water-packed, canned sardines on low-sodium Triscuits, topped with Louisiana hot sauce . [Sardines] contain lots of heart-healthy omega-3’s and are also loaded with calcium, along with having a full array of B vitamins, iron, magnesium, phosphorus, potassium, zinc, copper, and manganese. The crackers provide dietary fiber and the hot sauce contains capsaicin, which some studies indicate may help to increase your metabolic rate, along with other benefits.
Honey flavored Greek yogurt from Chobani, it’s nutrient-dense and has just the right amount of digestible protein to help restore and repair your muscles right after a workout.
Hmmm..these are all great! 😀