We’ve all experienced it: after a hard workout, take a shower, sit back and relax, maybe watch something on Netflix and go to bed. The next morning you wake up and your muscles are tight, and it seems that any movement hurts. So you try to stretch your muscles and your strength all day, hoping that your body will quickly after paying the high price to stay healthy.
But here’s the thing: you don’t have to wait that long to feel good again after a good workout. There are a ton of incredibly tasty and inexpensive foods that can help you recover quickly.
Here are five of the many foods you can eat for quick workout recovery to help you enjoy your morning again!
Avocado toast gets a bad rap these days. Featured in the media as millennials ‘ favorite brunch food, the health benefits of a good slice of avocado toast are often overlooked. Avocado toast doesn’t hurt millennials ‘ chances of buying homes, but it does combat their post-workout pain.
This tasty snack is filled with carbohydrates that your body needs to balance your glycogen levels and healthy fats that can help build your muscles. Adding an egg in the mixture will give you protein that will help you develop your muscles even more. However, it is important to note that although avocado is rich in healthy fats, it still remains fat and must be consumed in moderation to avoid weight gain, which can lead to fatal blood clots and other health problems throughout life.
Cottage cheese and orange slices
A mixture of cottage cheese and orange slices is a delicious way to get protein into your system after exercise. In addition to the proteins contained in cottage cheese, it also contains a high concentration of nutrients such as selenium and vitamin B12, which support your overall health, not only in recovery after exercise.
Orange slices provide vitamin C, fiber, and potassium, which can help your body maintain regular hydration. A variety of other fruits also taste good when combined with cottage cheese, so do not be afraid to mix things up and try your favorite fruits!
Banana Protein Shake
Protein shakes are like the chameleon of the food world. You can add pretty much anything on this list to a protein shake for an easy way to introduce healthier foods into your system.
The protein powder itself makes these shakes so important for a quick recovery. Whey protein powder and keto-adapted low-carb protein powders allow your body to quickly absorb the protein that helps your muscles recover and grow. Studies have shown that whey protein can actually help reduce muscle swelling, which is one of the factors contributing to this pain the next day.
Adding a banana will give your body potassium, an important electrolyte that supports overall heart health. The fiber of the banana helps your body absorb the other nutrients in the protein shake quickly.
Spinach and Kale
While most of the other foods on this list meet your macro-nutritional needs such as proteins, carbohydrates, and fats, micronutrients are just as important for your workout recovery. Foods like spinach and kale are full of these micronutrients that make your body work properly. You don’t need many micronutrients (hence the name), but they can be difficult to follow without the help of a fitness tracker.
Dark and green greens are a great addition to any diet and are especially useful for a quick recovery from training. This is due to their high concentration of B vitamins, as well as a high content of fiber and antioxidants carotenoids. Combine this with the fact that these greens are incredibly low-calorie foods, and you have a delicious post-workout treatment that not only helps with recovery, but also achieves your micro-nutrient goals!
Yoghurt, berries and muesli
The trifecta of post-workout goodness, yogurt, berries, and cereal are a powerhouse when it comes to recovery. With a perfect blend of proteins, carbohydrates and fats this combination has cemented its place in history as fantastic and delicious post-workout meal.
Not only does it contain all the necessities for a speedy recovery, but the possibilities of adapting this food to your taste are endless. Any berry or fruit that you enjoy can be put in this combination and it will be a feeling of taste and texture. The use of unsweetened Greek yogurt increases even more protein intake and reduced sugar. If muesli is not your favorite, it can easily be replaced with high-fiber, high-calcium and high-protein oats.
Taking care of your body is important, as you know well, and eating these foods after a good workout will also set you on your path to a happier and healthier life. If you find that making any of these post-workout items is tedious or not worth it, consider preparing meals in advance to promote a healthy diet and prevent you from making these congratulations fast food cheeseburgers. If you stick to the plan, you will no longer moan when you get out of bed the next morning after the day of legs!