Never know what to eat after a workout? You are definitely not alone!
After putting in so much effort into your workouts, its equally important to make sure you consume the right foods, if not you might be sabotaging your progress after all.
The primary goal of your post-workout meal is to supply your body with the right nutrients to help you recover and to maximize the benefits of your workout.
You want to always choose foods that digest easily, and promote faster nutrient absorption. Whenever you cook at home, you should also aim to keep your foods as clean as possible. Meaning don't add unnecessary garnishing, oils, etc if you really don't have to. The more ingredients your meals have, the harder it might become to track them and also for your body to easily digest them.
I personally eat more of a plant based whole foods diet consisting of lots of vegetables, fruits and foods that grow from the earth. But however you structure your nutrition, its important to pay attention to your body, and note how you feel after consuming different foods.
Here are a few ideas and sample post-workout meals you can incorporate into your daily nutrition:
Savory Oatmeal (I use non-diary milk or almond milk with 1 small apple or handful of berries and a sprinkle of chia or hemps seeds. Sometimes, I'll also add a scoop of plant protein powder) you can choose to add a very small amount of sweetener like stevia, or maple syrup.
Green smoothie of choice (Add foods like spinach, blueberries, banana and non-dairy milk)
one of my go-to combinations for a post workout smoothie includes: banana + avocado + flax seeds + almond milk.
Grilled chicken with roasted vegetables (add brown rice or quinoa for some extra energy calories)
Protein Shake (I usually opt for plant-based). Eat a small banana or apple in addition (for more nutrients or calories).
Egg omelet with avocado spread on toast. (optional to sprinkle hemp/flax seeds on it)
Baked or grilled salmon, sweet potatoes and vegetables
Baked Tofu (meat substitute) in marinated sauce, grilled vegetables and sweet potatoes
lentils and slightly baked vegetables (Plant based, great combination of carbs + source of protein)
Quinoa bowl with mixed vegetables (Plant-based, great combination of carbs + source of protein)
You can determine your portion sizes based on your goals (eg. Fat loss/Muscle Gain).
A frame of reference I use sometimes, is to go 2:1 carb to protein Ratio with vegetables as half the entire meal size or as just a side of the meal, really depending on how I feel or the intensity of the workout I performed that day.
Make sure to stay hydrated as well by drinking water throughout the day. During exercise, you lose water and electrolytes through sweat. Replenishing these after a workout can help with recovery and performance.
Dreyah, for Every Fit Girl