You’ve finished a tough exercise. You’ve cooled down your body and even used various types of recovery systems. Now what?
If this is all you’re focusing on post-workout, you’re missing a huge part of recovery: refueling. During a workout, your body loses a lot (no, that’s not always a good thing). You’ll want to replenish and refuel your body so you’re able to recover properly and achieve your desired results.
Eating the proper foods after a workout can help prevent cramps, minimize soreness, and refuel your energy stores while your body recovers.
Before you make a beeline for that protein shake, get to know what else your body might need.
- Add blueberries. Blueberries are loaded with antioxidants and can prevent damage to muscles. If you do choose to go with a protein shake, adding a few blueberries can help give you some extra fighting power.
- Drink water. This should go without saying, but many people focus on staying hydrated during a workout, but fail to do so after a workout. Staying hydrated prevents cramping and dehydration during workout, but can also prevent fatigue and dizziness after.
- Get plenty of potassium. Potassium can be lost through sweating and dehydration, but is needed to prevent cramps and muscle soreness. You can typically find enough potassium in protein-rich foods and leafy greens.
- Drink juice. You’ll need to replace depleted glycogen stores. A simple way to do this is through drinking juice; juices provide the fluid your body needs along with carbs and calories. Think cranberry, grape or any other fruit juice.
- Carb up. Replenish blood sugar and muscle glycogen stores by eating carbs (but stay away from the doughnuts). If you’re struggling to find the right foods, some drinks can be used in place. Think instant breakfast smoothies, chocolate milk, or fruit smoothies.
- Don’t forget the protein. You don’t have to stick to protein shakes; cereal, yogurt, or a bagel with a little bit of peanut butter will do.
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