What you eat after a training session is just as important as your pre-workout meal. Carbohydrate-rich foods fuel training, but recovery meals need to incorporate a variety of nutrients. Consider these rules:
Rule #1: Consume 4 grams of carbohydrates for every 1 gram of protein. Carbohydrates replenish glycogen stores and protein supports muscle repair.
Rule #2: Include antioxidants. Colorful fruits and vegetables repair and lessen the effects of oxidative stress generated during intense exercise.
Rule #3: Include healthy fats. Foods rich in omega-3 fats (e.g., salmon, edamame, walnuts) support the immune system and reduce inflammation.
More: 6 Key Nutrients for Optimal Recovery
The following recipes combine the aforementioned rules, as well as seasonal ingredients.
Apple Chicken With Cider Sauce
The amino acids found in chicken will rebuild muscle tissue. Quality proteins will support the repletion of muscles and promote recovery after tough workouts. A 4-ounce serving of chicken contains about 20 grams of protein, which is close to half of an athlete's daily protein needs.
Vitamin B12 and selenium are also abundant in chicken. Selenium will protect muscle cells from free radical damage that occurs during exercise and vitamin B12 is necessary to support endurance by helping our red blood cells function optimally.
More: Gingered Apple-Carrot Soup
Ingredients
- 4 boneless, skinless chicken breasts
- 4 egg whites
- 1/2 cup chopped almonds
- 2 tablespoons organic canola oil
- 1 large red onion, chopped
- 1 Fuji or Gala apple (these are the sweetest), cored and chopped
- 3 tablespoons apple cider vinegar
- 1 1/2 cups low-sodium, organic, chicken broth
- 1 tablespoon cold unsalted butter
- 1 handful fresh parsley, roughly chopped
