After a tough workout it’s important to focus on getting proper nutrition by eating a post workout meal. Your body burns carbs during exercise that ideally need to be restored within 60 minutes of your workout. Protein is also necessary to repair and grow muscles. Not planning what you’re putting in your body after exercise could lead to slower recovery time, ultimately making it harder to get the results you want.
To keep you on the right track, we put together a few simple recipes to prepare quickly post-WOD. Each meal will ensure your carbohydrate and protein stores are replaced right away to decrease post-workout inflammation and lower cortisol levels. Getting the right amount of quality protein and carbs will also ensure better muscle growth and improve recovery time – getting you back in the gym faster.
Post Workout Meal Ideas
1. Sweet Potato + Ground Beef
Toss a whole sweet potato in the microwave for 8-10 minutes. While that is cooking, sauté some ground beef with spices (such as chili powder for some heat) on the stove top and voila! You have the perfect combination of protein and carbs.
The mix of sweet potato and beef also offers a powerful dose of vitamins and minerals including vitamin B, vitamin C and iron.
2. Fruit + Greek Yogurt + Protein Powder
Short on time? Mix together any fruit, preferably some with ample carbs like bananas or papayas, with Greek yogurt and your favorite protein powder (we prefer chocolate PW1).
The natural sugars in the fruit are a great way to get some quick energy before heading out the door.
3. Chicken Breast + Roasted Root Veggies
Before your workout, cook up a few chicken breasts and roast starchy veggies like parsnips and acorn squash. When you get home, you’ll have a perfect post-WOD meal to heat up and enjoy.
Tip: Save those healthy fats for another meal. Fats slow down the time it takes for carbs and protein to move through your digestive system so minimize the butter and oil you add to your veggies.
4. Scrambled Eggs + Smoked Salmon + Purple Potatoes
You can never go wrong with eggs post-WOD. Whip them up in less than three minutes and then add some smoked salmon for protein.
For added carbs and antioxidants, try purple potatoes on the side. Smaller than regular potatoes, these guys take less time to prepare and offer more nutrients than traditional white potatoes.