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What You Should Eat and Drink After a Workout

by | Feb 1, 2017 | Eat Healthier | 1 comment

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So you’ve begun taking small steps to get healthy, you’re following a routine, and you’re wondering what’s next? Although your belly wants to have a burger bigger than your mouth, this is when you need to celebrate your efforts with tasty and healthy nutrition. That’s where the three foods listed below can help. They help your body recover from exercise, contribute to a better diet, and can easily be turned into a tasty post-workout treat.

Eggs

Recovery: Proteins build muscle, and together with carbs, they help tissue recover from working out. Eggs are incredibly rich in protein, and we’ve got something coming right up that’ll fit the bill for your carb intake.

Nutrition: Eggs are also a great source of a variety of B-vitamins, as well as nutrients good for your eyes. Generally, they contain a low amount of calories per egg, and are full of vitamin D—which helps us absorb nutrients.

Deliciousness: How do you like your eggs? From scrambled and poached to folded into an omelette or boiled, eggs are as versatile as they are nutritious. Next time you see a chicken—you know, crossing the road or something—be sure to offer it a high-five!

Chocolate Milk

Recovery: Water is the main ingredient in chocolate milk, so it’ll hydrate you like a champ. Plus, unlike water, it’s full of energy-building carbohydrates and muscle-building proteins. If you’re keeping a close eye on added sugars in your diet, you can also try regular milk with a serving of fruit for a similar effect.  

Nutrition: Milk, chocolate or otherwise, is a great source of calcium, healthy fats and whey protein, which boosts muscle mass and reduces the risk of heart disease, cancer, diabetes and other ailments.

Deliciousness: Mmmmmm… chocolate. As well as drinking it neat, you can also incorporate chocolate milk into a variety of nutritious and delicious smoothies.

Sweet Potatoes

Recovery: Carbs fuel workouts, but they are also key to refill your tank for your next trip to the gym. Sweet potatoes are positively packed with them. Eating them steamed, mashed, or baked instead of fried also keeps unhealthy fats out of your diet.

Nutrition: One average-sized sweet potato contains three days’ worth of vitamin A—which benefits everything from your vision and immune system to your bones and skin— and a healthy dose of fibre to regulate appetite and digestion.

Deliciousness: Slice ‘em up like fries, bake ‘em in the oven at 200ºC/400ºF for around 45 minutes, add a dash of salt, black pepper and paprika, and get your sweet potato on!

Pro tip: If you add a Greek-yogurt based dip with your sweet potatoes (at least 3/4 cup for enough protein) then you’ll have a tasty, complete post-workout recovery snack.

Do you have a go-to smoothie recipe, or an awesome way to prepare eggs or sweet potatoes? Feel free to share it in the comments below!

Filed under: Eat Healthier

<a href="https://dontchangemuch.ca/author/adam/" target="_self">Adam Bisby</a>

Adam Bisby

Adam Bisby is a Toronto-based freelance journalist and father of two. He’s been covering men’s health for over 20 years. As well as researching and blogging for Don’t Change Much since 2015, Adam’s award-winning work has appeared in the Globe and Mail, Toronto Star, and National Post newspapers.

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1 Comment

  1. Aaron

    Thank you that was very informative I have been working out for a while but was not really aware on how to eat properly starting to feel adverse effects that I am sure are related to improper food intake I only work out with kettlebells it is a high intense workout I have my routine under control now I just want to learn how to fule my body properly to continue my routine any help would be gratefully appreciated

    Thanks
    A.Q.

    Reply

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