Fueling your workouts with proper nutrition is undoubtedly important but what many may not consider is how they re-fuel post workout. Refueling with proper nutrition not only helps you build and maintain muscle strength, it can help prevent injury and enhance recovery.
How to fuel post workout
A good rule of thumb is to focus on protein and carbohydrate-containing foods with a moderate amount of healthy fat.
Protein gives your body the building blocks it needs to build and repair muscle tissue.
0.8 grams of protein per kilogram of body weight is the amount of protein recommended by dietitians per day but this amount will increase the more active you are. Some good sources of protein are lean meat, fish and some plant-based sources like beans and quinoa.
Carbohydrates help replenish your body’s glycogen stores which are used to help fuel exercise. Nutritious carbohydrate sources include fruit, veggies, whole grains and legumes.
Incorporating a small amount of healthy fats into your post-workout meals can be beneficial in helping you absorb fat soluble vitamins A, D, E and K. I recommend avocado or the plant-based dips by Fresh Cravings. These non-GMO organic dips are packed with nut-based protein and superfood ingredients like chia and hemp seeds. The dips are also vegan, preservative-, soy-, sugar- and gluten-free. They pair perfectly with fresh veggies, whole grain crackers or to complement a wide variety of recipes like stuffed sweet potatoes and homemade nachos.
How to make these dishes
For your TACOS: combine whole grain tortillas with lean protein like fish or chicken, fruit and veggies and top with Fresh Cravings plant-based dips.
For your STUFFED SWEET POTATOES: stuff your sweet potato with a protein source like black beans, produce like corn and salsa and and top with Fresh Cravings plant-based dips or avocado.
Get the salmon recipe below!
What’s your go-to post workout meal? Tag me on Instagram if you make these meals!
|Prep Time||15 minutes|
|Cook Time||15 minutes|
- Prepare quinoa according to package instructions and transfer to a serving plate.
- Preheat oven to 425 F.
- Rub salmon with half tablespoon of olive oil, salt and pepper and place in a roasting pan skin-side down. Transfer to the oven and roast for 5 minutes per half-inch thickness of salmon. Set aside.
- Add 1/4-1/3 cup of water to a large skillet and place over medium-high heat. Add potatoes, broccoli and bell pepper. Bring water to a boil then reduce to a simmer and secure with a lid on top. Cook until veggies are tender, about 7-9 minutes. Remove water from skillet and add oil. Sauté the veggies until slightly crisp and transfer to quinoa mixture. Serve salmon on top with Fresh Cravings Organic kickin’ queso Cashew Dip