In order to be efficient in your workouts, learning how to eat for post workout recovery is also important. There are a lot of bars, gels, drinks etc.. that you can have BUT many are loaded with artificial sweeteners, colors and preservatives which are negating the benefits of your hard earned workout. I always like to encourage people to choose REAL food first before supplementing with a bar or protein shake. I have some great ideas for you to try out after a really hard workout and some great recipes that you can keep on hand !
Bananas
Eating bananas post workout is great for restoring potassium levels in your body. When you workout your body loses essential nutrients and minerals that need to be replenished. Bananas are great for recovery, they are easy to digest and contain fiber to keep your body feeling full.
Nuts, Seeds, and Dried Fruit ! AKA Trail Mix
When you exercise for a long period of time, especially at a low intensity, you burn mostly fat. In addition, as you improve and become fitter, you are able to burn fat more easily. Therefore, nuts and seeds are a great source of energy during long training sessions. Dried fruits are also a great option for you to consume BUT it’s better to dehydrate your own. Some of the pre-packaged fruits have artificial sugars and ingredients in it to keep shelf life. Dates are also great because they are super sweet and nutritive. For a snack with more fat and protein, you can stuff the dates with peanut butter or almond butter. If you don’t have a dehydrator, you can still easily make apples chips using an oven preheated at 225 degrees Fahrenheit. Mix a 1/2 tablespoon of sugar with a 1/2 tablespoon of cinnamon and cook for 45 minutes to one hour.
Sweet Potato
Sweet potatoes are a great option because they are a good source of vitamin A and potassium. And don’t skip the salt, as it will replenish the electrolytes lost during the exercise sort of how a gatorade replenishes electrolytes. When you sweat your body loses water AND salt. You need to add some back into your body in order to keep your organs and fluid balanced out with minerals. The easiest way to make a potato is to poke holes in it, place into the microwave on high for 5 mins and enjoy ! My favorite is to add some cinnamon and almond butter with raisins for a great post workout treat !
Homemade Gel
You can also make your own gel and put it in a small squeeze bottle for the days where workouts just take a toll on your body! I know that after a hard workout all my body wants is some QUICK simple carbohydrates. If you throw some dates, honey, or maple syrup with some chia seeds or nut butter and a pinch of salt in a blender and you are good to go. Place into a little container and just portion some out for an intra or post workout pick me up !
Rice Cakes made from scratch !
Rice alone is a great source because it is easy to digest and a quick energy source. Homemade cakes are nutritious and high in carbohydrates that you can prepare and try a new type every day. You can make them salty or sweet and try out new flavors keeping it interesting !
Try this out !
Apple Cinnamon Rice Cake
Ingredients:
- 2 cups uncooked medium-grain sticky rice (ex. Calrose)
- 3-3.5 cups water
- 2 apples
- 1 Tablespoon cinnamon
- Brown sugar
- Sea salt
Method:
- Combine rice and water in a rice cooker or cook the rice on a pot.
- Peel, core and dice the apples.
- Mix the apples with cinnamon, brown sugar and salt.
- Combine the rice with the apples.
- Press the mixture into an 8-9 inch square pan to about 1 1/2 inch thickness.
- Cut to make 10 rice cakes.
- Wrap in foil paper.
If you absolutely in a pinch and need to eat a bar or gel there are many healthy options:
-Kronobars are vegan, gluten-free, and made without added sugars.
-Epic bars are a great option. You have the choice of bison, turkey, beef, or lamb. They are paleo friendly, gluten-free, and low in sugar, and the animals sourced are grass-fed.
-Larabars are great for LONG workouts because they contain a lot of healthy fat. One bar contains 10 grams of fat, 4 grams of protein, and 24 grams of carbohydrates. Because it is high in fat, it will give you energy for a long period of time.
-If you are looking for a healthier gel, hüma is a great option. It is made from real fruits and chia seeds. Chia is a good source of fiber and modulates sugar absorption. Therefore, you will not have a sugar peak followed by a big drop in your energy level.
I am giving you A LOT of options to choose from! Always opt for eating REAL sources of food before going to a supplement. If you take the time to really plan things out and have food ready your body can utilize ALL the nutrients that it needs to from the food sources that you are providing it !
Resources
http://breakingmuscle.com/nutrition/11-simple-ways-to-fuel-your-body-with-real-food