12 Foods to Eat After Weight Training (Slideshow)
September 10, 2014
Refuel and recover with these healthy and delicious foods
This high protein superfood will help to replace your glycogen (or glucose) stores, so you don’t feel so wiped out after your workout.
A serving of low-fat cottage cheese after a workout provides energy-boosting carbohydrates and muscle-building protein. It also contains almost twice as much water as other cheeses, which will help you re-hydrate.
Eggs are one of the best sources of protein around. And, consuming just the whites will cuts out the fat, carbohydrates, and cholesterol. Try a spinach and grilled chicken omelet for maximum protein.
Chickpea hummus is high in both protein and carbohydrates so you can build muscle and feel full.
Peanut butter is a high-protein snack. However, beware of low-fat varieties; they’re often higher in sugar, which will undo all your hard work and clean eating.
Bananas are an excellent, nutrient-rich source of carbohydrates, so they’ll replenish your energy and help you regain the strength you zapped while lifting.
It may seem a little strange to chow down on starchy potatoes after an intense workout, but sweet potatoes are rich in antioxidants so they’ll help your muscles repair themselves more quickly.
Grilled Chicken Breasts
Grilled boneless, skinless chicken breasts are a weight-training staple for a reason. Just four ounces of chicken pack an incredible 36 grams of protein, so you only need a little to meet your recommended intake. Plus, it contains all the essential amino acids your body needs to build its own protein.
Whey powder is a great way to get that 4:1 ratio of carbs to protein. Just don’t overdo it; some whey powders are high in sugar and calories. Try adding protein powder to whole-grain pancakes if you’re tired of smoothies and shakes.
Not familiar with kefir? You should be. Just one cup of the Mediterranean fermented milk has eight grams of protein and only 85 calories. Mix it with some bananas and strawberries for a treat similar to Greek yogurt.
Put that sugary sports drink down! Orange juice has more than quadruple the electrolyte replenishing potassium of a sports drink, and way less sodium. A quick orange juice vinaigrette over your post-workout grilled chicken salad is so much better for you than a Gatorade.
If your muscles are sore, add some blueberries to your yogurt or protein shake. Blueberries are good sources of antioxidants that protect against muscle-damaging wastes produced during your workout.