7 BEST recovery foods post workout

So, I’ve just crushed my workout! I’m feeling great, the blood is flowing through my veins and my shirt is feeling tight.. Now.. what should I eat?

Fast Digesting Carbs

After your workout your glycogen stores are hungry for fast-digesting carbs. Consuming white bread, lollies (snakes are my favourite) or fruits such as pineapple will give you a insulin spike and refuel glycogen levels. The prime window to intake fast digesting carbs is 10 to 15 minutes post workout.

Salmon

Salmon is rich in fish oil (or as we know it omega 3 fatty acids) 
Salmon also plays a large role in reducing inflammation, and is just delicious.

Blueberries

Post-workout, your goal is to fuel your body with as much protein as possible - which is very important although protein by itself doesn’t always provide proper nutrition- wizzing up some blueberries in your protein shake is a great way of refueling your glycogen levels. Blueberries are also loaded with antioxidants helping prevent free radical damage to your muscles post workout. 

Water

There are several reasons why water is important, but for our concerns, it keeps us hydrated and going during strenuous workouts. If the body isn’t properly hydrated pre- and intra-workout, cramps, fatigue, and dizziness can hit hard, ultimately prolonging your recovery time. 

From my understanding it is recommended to drink 1L or water per 20kg you weigh. If you’re working outdoors or it is a hot day you should be consuming a lot more! The best way to track this is by getting into the habit of carrying a 1, 2 or 3 litre water bottle with you. it’ll be easy to track your consumption!

Potassium-Rich Foods

Muscle cramps are horrible ! That unexpected crippling pain which strikes your body unexpectedly. Muscle contractions that can target several muscles and they’re more than likely caused by a micronutrient deficiency like potassium.
Potassium can be lost during a sweaty workout and dehydration.
Potassium can be found in protein-rich foods and leafy greens such as spinach & silverbeet. - Another easy way to ensure that you are getting your greens in is to add a whole packet of spinach to your mince during your meal prep because they wilt down to nothing!

Tart cherry juice 

Exercise naturally involves lifting heavy things and pushing your body to the limit, which over time will lead to inflammation, muscle damage  and oxidative stress (which is an imbalance if between free radicals and antioxidants in your body). Studies suggest that tart cherry juice has the ability to reduce muscle pain and weakness after strength training, as well as long distance running. 

Protein

Protein helps in the repair of workout-induced damage to muscle fibers and refuels your energy levels. Protein post workout is also vital for maximising muscle growth and starting the aid of recovery. Having a protein shake not only gets into your system quickly but it is also easier and more convenient to have on you post workout.

It is important to remember that you should always try prioritise real protein rather then relying on shakes and other supplements. Nothing beats real proteins such as; chicken, beef, salmon, turkey, kangaroo, and seafood. 

Other high protein foods (for vegetarians) include;  eggs, dairy such as milk and cheese, beans, legumes and tofu.

So how much protein should I consume post session? 30-40grams is ideal. Your body can only process a certain amount of protein at one time.