What do you do after a work out?
I will usually remember a little whey protein, but I don’t often eat.
Bottom Line: After a workout it is important to refill energy stores (glycogen), stop protein breakdown, and repair muscle (aid protein synthesis). The sweet spot regarding time is the first 60 minutes after a workout for best absorption.
Note: If your body is in a mild form of ketosis – and you know who you are. You would have to add fatty foods and skip the sweet potatoes. Don’t worry, your abs will thank you latter!
Halibut + Broccoli
Halibut Nutrition Facts; 100-gram serving of halibut contains 140 calories, 27 grams of protein, 100 mg of EPA and 375 mg of DHA omega-3 fatty acids. Omega 3’s are essential as seen in our 100 fish oil benefits post.
Broccoli Nutrition Facts; contains vitamin K, vitamin C, chromium and folate, fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper – wow!
Fish and vegetables are a protein and nutrient power house. Perfect for body repair after a workout.
Mahi Mahi + Asparagus
Mahi Mahi Nutritional Facts; A 6 ounce serving contains about 1 half of the recommended daily allowance of vitamin B6. This is a high protein low fat white fish loaded with omega 3 fatty acids.
Asparagus Nutritional Facts; In terms of daily nutritional value here are the nutrients of one cup of asparagus. 180% (DV) of Vitamin K, 73% Vitamin C, 61% Folate, 29% Vitamin A, 13% Manganese, 11% Vitamin E, 11% Riboflavin, 10% Selenium, 9% Niacin, 9% Phosphorus, 9% Potassium, 9% Copper, 8% Thiamin, 6% Iron.
The real shocker comes with the impressive list of Amino Acids found in Asparagus. I won’t enumerate the 18 here.
Notable mentions pertaining to recovery and muscle fatigue are Alanine 250 MG, Leucine 230 MG, Lysine 252 MG and many others (based on 1 cup measurement)
Salmon + Sweet Potato
Salmon Nutritional Facts; (4 ounce “wild caught”) the following shows percentages based on recommended daily allowance.
Vitamin B12 236%, D 127%, Selenium 78.3%, B3 56.3%, Omega-3 fatty acids 55% Protein 53.1%, Phosphorus 52.1%, Vitamin B6 37.6%, Iodine 21.3%, Choline 19.2%, B5 18.4%, Biotin 15.1%, Potassium 14%
Salmon is known for a broad spectrum of health benefits. Including neurological, heart, skin, eye health. And prevention of cancer. (source)
Sweet Potato Nutritional Facts; sweet potatoes differ from regular potatoes in that they are considered roots. Most notably sweet potatoes are loaded with Vitamin A. They also benefit blood sugar stabilization, and are high in antioxidants.
Egg + Avocado
Egg Nutritional Facts; 1 large egg (50g0 has 6 grams of protein and 5 grams of fat. Eggs are a gold standard for measuring other forms of protein.
Avocado Nutritional Facts; 77 percent of the calories from avocado are from fat. But it is monounsaturated fat (heart healthy). Avocadoes have high fiber, protein and antioxidants.
Oatmeal + Nut Butter
Oatmeal Nutritional Facts; as you have probably heard oats help prevent the leading cause of death worldwide (heart disease). And a study done on patients with type 2 diabetes using “oatmeal intervention” yielded a whopping 40 percent reduction in insulin needed to regulate glucose levels.
Nut Butter Nutritional Facts; on average nut butters such as almond butter, cashew, and peanut butter have healthy fats. The help lower cholesterol and inflammation. Sure, they are loaded with calories and fat but used in moderation they aid post workout recovery.
Other after work out tips.
Sleep – blood pools in the extremities during sleep helping to repair muscle.
Hydration – the body needs to replenish lost fluids or risk cramping and dehydration.
Stretch – it helps to alleviate overly tight muscles before they turn into a problem.
What would you add to the list? Comment Below…