Top 3 Simple, post-workout recipe for proper recovery.
Do you know that if you engage in intense exercises without the correct nutrition, it means you are wasting your energy, resources, and time?
Yes, if you don’t fuel your body with the proper nutrition, especially after an intense workout, you will delay the recovery process and undo the gains. Regardless of the workouts, you perform, i.e., run marathons, take spin class, you perform CrossFit, among others, your body needs a low-carb, high-protein, and moderate-sodium nutrition.
For instance, a CrossFit athlete’s body will need a low-carb, high-protein, and moderate sodium nutritional recipe because this workout is more of an anaerobic exercise.
Brown Rice Rolls.
Nutritional content: calories= 264, fat= 12.3 in which 2.6 g is saturated fat, sodium= 235mg, carbs= 20.7, protein= 17.3 g and sugar=3g. Although this recipe doesn’t seem like a typical traditional post-workout recipe, its nutritional content differs. It has adequate carbohydrates, fat, and sodium to optimally replenish all the depleted stores and enough proteins to facilitate faster muscle recovery.
Peanut Butter Muffins.
Nutritional profile: calories= 256, fat= 15.4 g, sodium= 223mg, carbs= 24.6 g, fiber= 2g, sugar= 16.2g and protein 7 g. Although a peanut butter recipe may seem like a stable childhood delicacy, including simple sugar jelly and satiating peanut butter makes it an ideal post-workout recipe. It has balanced nutritional ingredients so that you don’t have to mix everything in your cabinet.
Berry Yogurt Popsicles.
Nutrition profile: calories= 89g, carbs=6.7g, sodium= 53mg, fiber-4.6 g, sugars- 13.5 g and protein= 8g.
An intense workout means a higher body temperature as you burn the excess calories in your body. Fortunately, these yogurt popsicles will help replenish your energy as you cool off, keep fit and refuel your muscles.
Goat Cheese with plantain rice balls.
Nutritional profile: calories=201, fat 3g in which 1.3 g is saturated fat, sodium= 100mg, carbs= 42.2 g, fiber= 3.6 g , sugar= 18.2g and protein= 6.2 g. If you are performing as an endurance athlete, then this recipe is for you, the 42.2 grams of carbohydrate means that you will restore energy and electrolytes effectively. Remember electrolytes such as magnesium, sodium, and calcium are much needed for proper muscle functioning.