A few weeks ago we discussed the importance of a recovery drink, which is something you need to drink immediately after you are done with a strenuous high impact workout. What you eat after a workout is just as important so today we will discuss what types of food and when they should be eaten.
You cannot talk about a recovery meal without first discussing what you should eat before you work out. Let’s remember two things. Protein and complex carbs keep us full and give us long term energy which is really imporant if you want to last through a long workout without crashing. Protein also builds muscle and without sufficient amounts of it, your body will not be able to add the kind of muscle you want.
So, what to eat before you work out? Two or so hours before you work out have a small meal that includes protein like eggs, chicken, fish, nuts, etc and some complex carbs(whole wheat toast, brown rice, buckwheat, potatoes) . Whatever you like and whatever agrees with your body. Everyone is different and there’s no one size fits all. My body likes hard boiled eggs and potatoes two hours before I run. Another good option would be oatmeal with nuts. About 30 minutes or so before you work out, consume a little carb like a few pieces of apple or a banana. Your body needs some quick release energy to get it going before it taps into our long term energy supplies.
Now you are finished with your workout and had your recovery drink (best is water with lemon or orange) and after about 30 minutes you need to eat to replenish depleted energy supplies and to help your body repair all those torn muscle fibers that occur during a workout. You need is fat, protein and complex carbs. What you eat is not really important as long as you stick to this combination. An example of that would be chicken with mixed vegetables with rice. Or quinoa with kale and beans. Find something you like and play with different combinations.