Five Post Workout Recovery Foods
Krista Ulatowski, MPH, RD, is based in Seattle, where she practices in the areas of nutrition writing, marketing and social media. She also counsels clients in corporate wellness settings. Follow her at @PhytoK or send an email: email@example.com.
How long do you typically wait until you refuel after your workout? Immediately? Several hours later? It is recommended that you consume 0.5 grams of carbohydrates per pound of body weight, plus 15 -25 grams of protein within 15 – 30 minutes after a workout, when your muscles are at their most willing to regrow and repair, to get you ready for your next kick-butt workout (Fueling for Recovery, Sports, Cardiovascular, and Wellness Nutrition, 2013).
Why all the fuss about refueling, you ask? I’m not hungry right after I workout, you say. I had a client tell me that he goes for an intense, long run in the morning before work, then arrives at the office famished and without having eaten a single morsel up to that point in his day. I am hungry just thinking about him!
The aims of recovery nutrition are many – to promote muscle repair and growth via protein, to replace muscle fuel burned during exercise via carbohydrates, and to restore fluids and electrolytes lost when getting your sweat on.
Cool Down, Stretch, and Eat! Five Refueling Foods
Here are five post-workout snacks that will help you refuel, repair, recover, fight fatigue and gear up for your next workout:
Roasted Fig and Walnut Parfait
Reprinted with permission from www.RoastedRootFood.com and www.healthyaperture.com
1. Greek yogurt parfait – Parfaits are a favorite of Lisa Dorfman, MS, RD, CSSD, LMHC, The Running Nutritionist ®, who pairs a protein-packed, low-sugar Greek yogurt with berries. Add a touch of honey or cinnamon if your palate prefers a touch of sweetness.
2. Banana and peanut butter – A banana and a couple tablespoons full of peanut butter or other nut butter will quiet your growling stomach until your next full meal, providing you with a good dose of carbohydrate and protein until that time.
3. Fruit and cheese – This combo also serves as a natural gluten-free refueling option. Try cottage cheese with fresh pineapple chunks, or string cheese paired with crisp, crunchy apples.
4. Toast and eggs – Whole grain bread and protein-packed eggs are a great combination following your workout. Sports dietitian Marie Spano, MS, RD, CSCS, CSSD, suggests an egg white sandwich on gluten-free bread as a gluten-free option, especially following weight or resistance training when more protein is needed.
5. Fruit smoothie: Try protein or whey powder with low-fat milk and frozen fruit (If eating gluten-free, make sure you choose a gluten-free protein powder). Smoothies are digested more quickly than solid foods, making them ideal for post-workout bursts of energy, nutrients and fluids. Dorfman’s personal favorite is her Green Power “Juice” which can be found in her book Legally Lean, and which she kindly shares with us here:
- 1/2 cup beet juice
- 1/2 cup coconut water
- 1/3 bottle Isopure whey protein
- 1 cup organic frozen blueberries
- 1/2 frozen banana
- 2 cups fresh spinach
These foods aren’t the be-all and end-all, of course. Reach for whole grains, vegetables and lentils, too!
Should I Chug a Sports Drink?
It typically isn’t necessary to pick up a sports beverage following a workout that lasts for about an hour. But for a hard-core athlete, “…they are a convenient way to replace fluid, electrolytes and carbohydrate – just be sure to pick up one that contains sodium,” says Spano.
Low-fat chocolate milk is a good source of protein plus carbohydrate, although Spano suggests getting more protein post-workout if you are weight lifting by adding a scoop of whey to your glass.
Comments welcome! What are your “go-to foods” following your workout?
Gluten-Free on a Shoestring Bakes Bread – Book Review and Giveaway
Gluten-free foods have come a long way. Their taste and texture have improved dramatically over the past five years.
There is one exception to that rule–fresh gluten-free artisan breads. There are a few bakeries making pretty good gluten-free breads, and some exceptional restaurants offer them, too. But, for the most part, good gluten-free artisan breads are few and far between.
Why is this? Because they are difficult to make. And those with exceptional bread-making talent may not be able to make them in a dedicated facility or safe area of the bakery.
Enter Nicole Hunn, author of Gluten-Free on a Shoestring, Gluten-Free on a Shoestring Quick & Easy, and her newest book, Gluten-Free on a Shoestring Bakes Bread, which is the focus of this post and giveaway. All I can say is WOW. This book must have been a true labor of love, because Nicole shares 90+ recipes for all different kinds of breads–from many types of loaf and sourdough breads to rolls, knots, buns, and English muffins to flatbreads and crackers and yeast-free quick breads.
I can’t even begin to imagine how much time and effort Nicole put into testing and retesting these recipes.
She also shares separately the many flour blends she uses in her breads as well as recipes for what to do with the bread once it’s made, including pizzas, calzones, subs, paninis, sandwiches and French toast.
God bless you, Nicole!
I do have to stress that these recipes are not for the faint of heart. Many require making the starter and even allowing the dough to rise for between 12 hours and up to 5 days (now imagine doing that several times each for over 90 recipes!). The good news is that, true to her Gluten-Free on a Shoestring platform, Nicole sticks to easy-to-find, cost-effective ingredients. Almost every ingredient can be found in your local, mainstream supermarket.
You know how I feel about sharing a gem when I see one.
So, here are the rules for the giveaway…
Today’s giveaway offer: one copy of Gluten-Free on a Shoestring Bakes Bread
What you have to do to enter: in the comments section below share a favorite memory of eating bread, whether that was before or after you went gluten-free.
To learn more about Nicole Hunn, her Gluten-Free on a Shoestring cookbook series and access many of her recipes, please visit www.glutenfreeonashoestring.com.
Official Rules: NO PURCHASE NECESSARY. Participants must be 18 years or older to enter and live within the continental United States. Contest will start on Monday, February 10, 2014 and will end on Monday, February 17, 2014 at 12:00 pm EST. In the comments section below, share a favorite bread-eating memory, whether that was before or after going gluten-free. One (1) winner will be randomly selected using Random.org to receive one copy of Gluten-Free on a Shoestring Bakes Bread. Approximate retail value of the prize is $18.99 + shipping and handling. The odds of winning are determined by the number of eligible entries. The winner will be selected by Monday, February 24, 2014 and will be announced in a comment on this blog post. The winner’s name can be obtained by visiting the comments section of this post after the winner has been announced. The winner will be notified by email. In the case that the prize is not claimed within one week of the winner being notified, the prize will be forfeited. Rachel Begun Food and Nutrition Solutions, LLC, The Gluten Free RD and its associates are held harmless in the event that the prize or sweepstakes in some way negatively impacts the winner or recipient. This contest is being regulated in the state of Colorado. Void where prohibited by law. By entering the contest, you are agreeing to the Official Rules. Sponsored by Attune Foods, www.glutenfreeonashoestring.com.
(Disclosure: I received one complimentary copy of Gluten-Free on a Shoestring Bakes Bread in order to review the book prior to writing this post. I was not paid to write this review or conduct the contest/giveaway.)