Did you know one of the most important parts of your workout is what you fuel your body with afterwards? Right after exercising, the body is most effective at replacing carbohydrates and promoting muscle growth and repair. Your post workout meal should be rich in carbohydrates for muscle fuel, lean protein for muscle repair, and plenty of water and electrolytes to rehydrate your body properly. Luckily, there are plenty of healthy options out there to make sure you get a well balanced nutritious meal!
We are sharing some of our favorites with you!!
Salmon
Because your body can not create omega-3, it is essential to get it in your diet. Salmon is rich in omega-3 fatty acids. Long-chain omega-3 fatty acids are shown to help with inflammation. Salmon is also a great source of protein. You typically should aim to get around 20-30 grams of protein in each meal. “Protein plays a number of important roles in the body, including helping your body heal after injury, protecting bone health, and maintaining muscle mass during weight loss and as you get older.” (Healthline, 6/23/21)
Spinach
Continuing on with foods that help with inflammation, spinach is loaded with antioxidants and nutrients such as Vitamin B, C, and A. It also contains 5 grams of protein per cup, making it an effective green to add to smoothies or meals! Spinach is also high in insoluble fiber which can aid in digestion making it very important for your health!
Berries
Berries (especially blueberries, blackberries, and raspberries) are a great source of antioxidants! They are high in soluble fiber. “Studies show soluble fiber can help slow down the movement of food through your digestive tract, and can ultimately lead to reduced hunger and increased feelings of fullness.” (Healthline, 4/24/2019) Berries are low in calories and high in vitamins and minerals!
Yogurt
Yogurt is a great post-workout snack because it increases your protein intake, and is also a good carb source! It provides almost every nutrient that your body needs. It is very high in B vitamins and trace minerals. Some types of yogurts contain probiotics which helps aid in digestive health. Because yogurt is high in protein, it can help with weight loss making you feel fuller for longer. Yogurt is also easily paired with fruit or added to a smoothie!
Eggs
Eggs are another great source of protein! They are packed with many vitamins (including B, D, and E) folic acid, biotin, potassium and omega-3 fatty acids. Not to mention they contain all 9 essential amino acids that your body does not naturally produce. Eggs are also very satiating, so eating them for breakfast may reduce calorie intake throughout the day. Eggs are one of the most nutritious foods you can eat, and are easily paired with other foods!
With our in house Physical Therapy department, you have access as a member of the gym to sit with a Doctor of Physical Therapy and ask questions about diet suggestions based on your personal lifestyle!
Schedule a free screening with a DPT today!
References:
https://www.healthline.com/nutrition/11-benefits-of-salmon
https://www.healthline.com/nutrition/11-reasons-to-eat-berries
