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Eating a snack before you work out helps give you energy and stamina. But eating after you work out is even more important to help your muscle tissues repair and replenish glycogen stores which are depleted after a workout.
Be sure to have a snack within 20 minutes of finishing your workout to prevent your metabolism from dropping which causes severe energy drops. That snack should have easily accessible blend of carbohydrates and fats. A handful of trailmix, banana and peanut butter, or a good ole PB &J will suffice.
Stay clear of processed, packaged snacks like potato chips and cookies. Pack your snack in your workout bag so you can munch on the way home.
Once you are somewhere you can have a meal, it is important to feed your body with nutrients that support your workout. Your body has been broken down and depleted, and your food is literally the medicine that heals it.
They work together to make your body stronger and more energized than the day before! The best part is that this “medicine” feels and tastes good going in! I have felt the most joy when eating an amazing, healthy meal after a sweaty workout or yoga class.
Like your post workout snack, it is most important to have a good blend of protein, carbohydrates and fats, but nothing too heavy. Ride the wave of energy. Don’t weigh it down.
Here are my favorite meals for after a workout or anytime of day really. Feel free to make changes according to your needs and desires. We are all different and that is the best thing ever! For example, if you are trying out the Paleo thing, just take away the grain and add more avocado, meat or nuts. Remember that you need sufficient calories after a workout to prevent metabolism/energy drops.
Eggs and Greens with avocado on toast
Heat coconut oil in a pan (add some onions and garlic for more yum!). Cut up the greens of your choice (kale, chard, spinach) and saute for a few minutes. Crack a couple eggs on top of the greens and cover for 3-5 minutes. Let them steam. Then put it all on a plate or over a piece of toast with avocado!
Salad and Chicken with Wild Rice
This one is easy especially if you have a local market that sells rotisserie chickens (organic is best).
Steam some wild rice in water, a bit of coconut oil and a dash of salt.
Throw some greens (any greens you like) in a bowl with sliced tomatoes, cucumbers, onions and/or your faves. Toss with flax or olive oil, apple cider vinegar, salt, and a dash of nutritional yeast. Add avocado and some toasted pumpkin seeds. Throw some chunks of that rotisserie chicken on top. You can add the rice into the salad, or keep it on the side. I like to add flax oil and salt to the rice once it is cooked for more flavor!
Simple, yummy and feeds the body sooooo good.
Fish Tacos with mango salsa and guacamole (Bean tacos work for the vegetarians!)
Best idea is to go out to a great Mexican taqueria and order the grilled fish tacos! If you can’t do that, come to a Sweet Retreat and experience the best fish tacos of your life!!!!
Seedy/nutty kale salad with quinoa
Remove the stems from your kale, chop it up and put in a large bowl. “Massage” a bit of oil, a pinch of salt and a squee
ze of lemon into the kale for about 10 seconds until the kale is soft and glistening. Add sliced red onion, a handful of toasted sunflower seeds, almonds, quinoa and a dash of something sweet (small bits of apple, raisins or a few drops of honey.) Top it off with avocado slices. Feel free to add any other veggies, seeds or nuts that you like. Change it up.
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