There’s more to working out than exercising. To take full advantage of your exercise routine what you put in your body matters. A lot!
If you work out regularly or plan to, it’s important to have a good nutrition plan to help fuel your workouts and speed up recovery.
Foods to Boost Your Workouts
The primary goal of your nutritional plan is to supply your body with the right nutrients for adequate recovery and to maximize the benefits of your workout.
Choosing easily digested foods will promote faster nutrient absorption.
The following lists contains examples of simple and easily digested foods1:
Carbohydrates:
Pasta - For bumping up carb intake, pasta has always been a great choice. Four ounces (dry measure) yield 90 g of carbs that are easy to eat and won’t fill you up, so you’ll be ready to eat again within three hours. Adding meat and vegetables to pasta makes a complete meal that is high in carbohydrates, protein and calories2.
Sweet Potatoes - A medium-sized sweet potato (boiled without the skin) contains 27 grams of carbs. The main components are starches, which make up 53% of the carb content3.
Oatmeal - Whether you're going for a serving of old-fashioned or quick oats, they both contain 27 grams of carbs per 1/2 cup dry. Make sure you buy plain versions rather than flavored instant oats, which come with a lot of added sugar4.
Protein:
Eggs - A serving of two large eggs contains 13 grams of high-quality protein. Eggs provide all of the nine essential amino acids (also known as the building blocks of protein), making them an effective food for maintaining, building and repairing muscle5.
Greek yogurt - Protein and calcium-rich, nonfat, plain Greek yogurt contains 22 to 23 grams of protein and 8 to 11 grams of carbohydrates per 8-ounce serving. Our post-workout recipes bump up the carb content of the thick, creamy yogurt to provide ideal recovery snacks6.
Salmon - Research suggests that the omega-3 fatty acids found in salmon may help reduce post-exercise muscle inflammation. Specifically, it appears that they lower the amount of prostaglandin, a naturally produced compound in the body that can trigger inflammation. Additionally, salmon is packed with lean protein, which is essential in cell generation and promotes muscle repair7. Astaxanthin can be found naturally in salmon! Continue reading to learn more about the benefits of astaxanthin and be sure to choose wild caught salmon over farm raised.
Chicken - Chicken brings tons of easily digestible protein to your post-workout routine. Meal-prep grilled or roasted chicken at the beginning of the week to quickly add to salads, lettuce wraps or any other after-exercise meal8.
Tofu, Tempeh and Edamame - Tofu, tempeh and edamame all originate from soybeans. Soybeans are considered a whole source of protein. This means that they provide the body with all the essential amino acids it needs9.
Fats:
Avocado - Avocados are the perfect post-workout snack because the fruit is nutrient-dense and a source of good fats. Combine it with other sources of carbs and proteins, and you'll have yourself the perfect post-workout meal10.
Nuts - A handful of nuts after a workout provides protein, fiber and healthy fats, keeping your stomach satisfied until you can get something more substantial to eat. Keep a small pack of almonds in your workout bag, top your lunchtime salad with walnuts and so much more – nuts are extremely versatile11!
Nut butters - Adding 1 to 2 tablespoons of your favorite nut butter to your post-workout smoothie gives you an added plant-based protein boost of about 10 percent of your daily value of protein12.
Supplements:
Hawaiian Astaxanthin® - The science is clear! Astaxanthin can help up your physical game. From pro-athlete to weekend warrior, take astaxanthin every day to support joint and muscle soreness.† A university of Memphis study involving men training with weights found reduced muscle soreness as well as the absence of joint soreness that was originally reported13.
A great source of astaxanthin is BioAstin® Hawaiian Astaxanthin®. BioAstin® provides our cells with superior support and protection from oxidative damage, which occurs naturally when our body is exposed to internal or external stress.†
Hawaiian Spirulina® - Because of spirulina's high source of protein, it's an ideal post-workout snack. In powder form, you can easily add spirulina to smoothies or homemade energy balls. Since spirulina is high in protein and provides a major all-around nutrition boost, it's an ideal snack after a workout to promote recovery14.
†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
References:
1 - https://www.healthline.com/nutrition/eat-after-workout#TOC_TITLE_HDR_5
2 - https://us.myprotein.com/thezone/nutrition/top-5-carb-sources-for-bodybuilders/
3 - https://www.healthline.com/nutrition/foods/sweet-potatoes#nutrients
4 - http://www.eatingwell.com/article/289192/30-healthy-low-carb-foods-to-eat/
5 - https://www.eggs.ca/nutrition/view/10/eggs-an-ideal-food-to-fuel-fitness#
6 - https://www.active.com/nutrition/Articles/Recipes-for-Athletes-7-Ways-to-Speed-Recovery-Post-Workout-With-Greek-Yogurt.htm#:~:text=Protein%2D%20and%20calcium%2Drich%2C,to%20provide%20ideal%20recovery%20snacks.
7 - https://www.trxtraining.com/train/the-5-best-foods-to-eat-after-a-workout#:~:text=5)%20Salmon%3A%20Research%20suggests%20that,body%20that%20can%20trigger%20inflammation.
8 - https://www.foodnetwork.ca/healthy-eating/photos/best-foods-to-eat-after-workout/#!marinated-chicken-breasts
9 - https://www.healthline.com/nutrition/protein-for-vegans-vegetarians#TOC_TITLE_HDR_3
10 - https://avocadosfrommexico.com/blog/cookingideas/5-easy-post-workout-meals/#:~:text=Avocados%20are%20the%20perfect%20post,the%20perfect%20post%2Dworkout%20meal.
11 - https://www.foodnetwork.ca/healthy-eating/photos/best-foods-to-eat-after-workout/#!sweet-potato-toast-recipe
12 - https://www.spartan.com/blogs/unbreakable-nutrition/healthy-post-workout-snacks#:~:text=Adding%201%20to%202%20tablespoons,your%20daily%20value%20of%20protein.
13 - Fry, A. (2001). “Astaxanthin clinical trial for delayed onset muscle soreness.” Human Performance Laboratories. The University of Memphis. Report 1, August 16th 2001.
14 - https://triathlonmagazine.ca/nutrition/the-recovery-benefits-of-adding-spirulina-into-your-diet/#:~:text=Because%20of%20spirulina's%20high%20source%20of%20protein%2C%20it's%20an%20ideal,smoothies%20or%20homemade%20energy%20balls.&text=Since%20spirulina%20is%20high%20in,a%20workout%20to%20promote%20recovery.
