Your official guide to fueling up and aiding recovery.
swears by black rice as the ultimate post-workout carb source. “It contains the same antioxidants that are found in blueberries—without the sugar!” she tells. “It also packs almost double the amount of fiber in brown rice and helps lower cholesterol.”
Aim for mostly whole foods in your post-workout meal, with a good balance of healthy carbs, healthy protein, and healthy fats,. “The emphasis is on balance because the healthy carbs can restore our carb storage and provide vitamins, minerals, and fiber, but healthy fats and proteins are essential for our bodies to function properly, and they also provide longer lasting energy.” Yogurt is the perfect post-workout snack because it boosts your protein intake and it’s also a nutritious carb source.
If you’re wondering what fruit to choose, don’t overthink it too much. “All fruit is pretty comparable in regards to carbohydrate content and effect,” Flinchum says. “Berries tend to be lower calorie and lower sugar than fruits like mango and pineapple, but as long as you are consuming an appropriate amount, go with your personal preference!” If you don’t have time for a cooked meal after your workout, you can’t go wrong with a handful of nuts and seeds.
Pack even more goodness into your smoothie by adding a handful of greens like spinach, which contains a huge amount of immunity-boosting vitamin A, iron, and antioxidants.Finally, don’t forget to rehydrate! “Dehydration is really common after exercise, especially in hot environments,” Flinchum says. “Try to stay hydrated during your workout, but also make sure to increase fluid consumption following exercise.
And if you sweat a lot or notice any signs of dehydration, such as dizziness or fatigue, you may need to consume some electrolytes too—this can be done through foods or sports drinks with added electrolytes.
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