Post Workout Recovery: Replenish and Re-Hydrate!
The best post-workout snack is the one that re-nourishes your body, so this will very based on the type, duration, and intensity of your fitness routine. For me, a typical workout includes an hour of Barre or resistance training.
Post-Barre-Workout: Post Barre workout, I am usually feeling energized and light, so I turn to a nutrient packed snack that keeps me feeling great and that endorphin buzz going. I first re-hydrate with water and lemon. And then usually eat a “trail-mix” mixture of nuts and dried fruit. Nuts are great because they are filled with antioxidants and can also help reduce post-workout inflammation. Nuts contain healthy carbs to replenish glycogen and protein that help with muscle recovery. Dried fruits such as raisins contain potassium that help to rehydrate the body. If your goal is to pack in the protein you can also add 1oz of goat cheese (I currently love cheddar goat cheese) or 1 hard-boiled egg.
My Post-Workout “Trail Mix” makes about 4 servings
• 1 cup of raw almonds (filled with healthy antioxidants, high in protein, and support heath health).
• 1 cup of raw sunflower seeds (sunflower seeds are rich in vitamin E, and contain Phytosterolscan great for heart health and supporting a strong immune system).
• 1 cup of raw walnuts (great for reducing inflammation, plenty of antioxidants, and minerals such as copper and biotin).
• 1 cup of pumpkin seeds (contain protein, Branched-Chain amino acids, magnesium, zinc, and antioxidants). BCAA’s and zinc help with muscle recovery.
• 1/ 2 cup dried golden raisins (potassium, heart health, antioxidants, fiber,) natural sugars helps to restore energy.
• *if you want to add more sweetness, you can also add coconut flakes. Divide into 4 servings.
Hydration - ideally post-workout a person should consume the same amount of water that was lost in sweating it out during the workout. This is hard to measure, so use your thirst post workout to guide how much water intake you need. I recommend aiming to drink half your body weight in ounces per water, per day (e.g. a 100-pound person should drink 50 oz. of water daily). If you are working out, especially intense, in the heat, or long duration workouts, try to add in at minimum an additional 16 ounces of water for every half-hour workout.