After a week on the treadmill, your body’s metabolism is in the tank and you’re ready to kick back and relax.
But what should you eat to make sure your workout gets done?
Here are 10 ideas to get you back on track.
1.
Protein shakes Protein shakes are essential for any fitness routine.
They help your body make energy, burn fat and build muscle.
While the shakes are low in calories and full of protein, they’re not the only protein source you should be getting.
Try a low-fat, high-protein, whole-grain shake.
Some shake brands have protein in their ingredients.
Try ones with less fat and more carbs.
2.
Whole-grain breads You can easily get your daily protein requirements in the bread aisle of the grocery store.
But it’s not as simple as choosing a slice of whole-wheat bread, said Shira Shafat, a nutritionist and health coach who founded the fitness-recovery blog The Lean Health Solution.
Instead, choose whole-meal, low-carb, protein-packed breads with lots of fiber and vitamins.
3.
Oatmeal and oatmeal bars You’re going to be getting more of your daily calories from carbs when you’re running, so choosing a smoothie bar with a good dose of protein and a little vitamin B is a good option.
Try one with an added protein such as whey, and avoid high-fat options like butter or coconut oil.
4.
Fruit and veggies Fresh fruits and veggies can help your diet stay balanced, Shafan said.
And fruit and vegetables can also add protein, vitamins, minerals and amino acids, she added.
5.
Smoothies If you like smoothies, try ones with some protein, like whey protein isolate, or one with added vitamins such as B vitamins, vitamin B6, iron, and vitamin D. Try fruit smoothies with more fruit, like berries, or make smoothies without fruit, such as oatmeal and almond smoothies.
6.
Yogurt If you’re looking for a low carb option, try yogurt with more protein, or yogurt without added sugars.
You can also make yogurt without dairy or soy if you’re vegan or vegetarian.
7.
Whole grains Whole grains are a great source of fiber, vitamins and minerals, and can help maintain your body weight and help you build muscle, Shafer said.
Try whole-grains such as buckwheat, brown rice, brown beans, oat, oats and buckwheats, as well as flax and flaxseeds.
8.
Fruit juices If you want a low fat option, make fruit juice with more vitamin A and B, or try a juice with a little extra protein.
9.
Protein powders Protein powd, including protein powder, soy protein, casein protein, and whey-based powders, are also high in protein and are good for muscle building, Shafi said.
Protein supplements can also help you meet your protein needs, but they’re best for people with low-to-moderate protein requirements, such, people who weigh 150 pounds or less and those with diabetes or metabolic syndrome, Shafa said.
10.
Coconut oil A healthful blend of coconut oil and flaked coconut is good for a healthy body and a healthy mind.
But you can also use a blend of oils to create your own, Shfarat said.
Find the right blend of essential oils and blend it with a few drops of coconut milk, yogurt, almond butter, or coconut milk-based oil.
1 of 5 Next »
