The post-workout meal helps the body recover and refuel. What you choose to eat influences how well you replenish your body's energy. CNN Health recommends a balance of protein and carbohydrates to help your body recuperate. Fluids also play a large role in the recovery process. Whether you drink water or eat foods high in water content, the fluid helps the muscles recover from the workout. Eating your post-workout meal within 30 minutes of your workout results in a faster recovery time.
Sandwich
A hearty, whole-wheat bun or slices of bread in a post-workout sandwich offers the carbohydrates that will replace those used during your workout. Fill the sandwich with high-protein ingredients. Meat is a filling option. Cooking Light suggests adding low-sodium deli meat to the sandwich. Another option is cooked boneless, skinless chicken breast cut into chunks. Slices of cheese boost the protein content of the sandwich.
Fish
Fish offers the recommended post-workout protein, which helps you feel full. Cooking Light recommends salmon for its protein and omega-3 fatty acid content. Salmon works well baked or grilled. You can eat it plain or add it to a sandwich, salad or taco. A side of cooked vegetables, particularly sweet potatoes, adds vitamins and carbohydrates. Brown rice is another source of carbohydrates that goes well with salmon.
Pasta
A pasta dish that includes a source of protein allows you to replenish the necessary nutrients in your body. Whole-wheat pasta provides the health benefits of whole grain along with carbohydrates. Adding chicken or other meat to the pasta adds the protein portion of the post-workout meal. Additional vegetables can add more carbohydrates and nutrients to boost the health benefits of the dish. Your choice of sauces makes the dish taste better.
Stir Fry
Stir fry works well as a versatile post-workout meal because you can customize it to fit your taste preferences. Stir fry consists of vegetables and meats sauteed lightly in a wok. You can also use a skillet to saute the ingredients. Include a protein source in the stir fry, such as shrimp, chicken or beef. A bed of brown rice provides the carbohydrates to the dish.
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