Oh, how we love veggies. It's no surprise that vegetables are great for you. They're loaded with important nutrients that provide our bodies with the vitamins and minerals they need to stay healthy and strong. While vegetables superfood powers may be mind-blowing, what we love most about veggies is their versatility. When creating a vegetable-based dish, the flavor possibilities are limitless. Cooking up something spicy? Add veggies into the mix. Or, if your sweet tooth is acting up, try making a vegetable-based dessert like carrot cake.
When it comes to working out, eating vegetables like spinach and zucchini after a physically demanding gym session can help your body recover, build muscle and prepare for your next regimen.
For the perfect post-workout, veggie-packed meal, try making this Zucchini Basil Smoothie. Loaded with superfoods like baby spinach, zucchini and our Pea Protein Powder, it's the perfect way to replenish your body of nutrients that it may have used to power your workout.
When talking about vegetables, we discussed how much we love versatile ingredientsand eggs are no exception! Eggs can be used to create everything from a sweet breakfast crepe to a savory meal like this Eggplant Tarte with Tomatoes and Goat Cheese.
Eggs' versatility and high protein content make them the perfect food to indulge in after a tough workout. Because they can be used in just about any dish, eggs are a post-workout food that you can enjoy morning, afternoon and night. If you're an early riser and prefer working out before the sun comes up, try incorporating eggs into your post-workout breakfast. Or, if you enjoy working out in the evenings to relieve stress after a long day of work, add eggs to your dinner for a much-needed nutrient boost.
However and whenever you choose to eat this nutrient-dense food, eggs will undoubtedly help boost your recovery after a workout session.
For a creative way to sneak eggs into your recovery regimen, make these Gluten Free Chorizo Egg Sausage Breakfast Biscuits. Easy to make, these biscuits can be prepped and cooked in just 35 minutes. They're made with our Gluten Free 1-to-1 Baking Flour to help take the guesswork out of gluten free baking and so that you can create a delicious dish with minimal effort. Loaded with flavorful ingredients like chorizo, sharp cheddar cheese and eggs, these muffins are the perfect grab and go snack to enjoy after a demanding workout.
If you're someone who works out in the evening, then it's likely that you'll want to avoid rich foods after your workout. Eating rich foods soon before bed may lead to stomach upset and heartburn. For a simple dish that is easy on the stomach, opt for a meal centered around brown rice. Brown rice is the perfect complex carb to indulge in after a hard workout. Flavor it with fresh spices and herbs. Or, pair it with chicken for an added boost of protein. Eating this superfood grain will supply your body with a healthy amount of carbohydrates and work to replenish your body's protein levels.
Work brown rice into your weekly meal rotation with this Savory Wild and Brown Rice Pilaf. Made with our Wild and Brown Rice Mix, chopped carrots and fresh parsley, this hearty dish is sure to have you feeling 100% in no time.
It's no surprise that at Bob's Red Mill, we love oats. Oats are not only great for you; they're incredibly tasty too! One of the most incredible benefits of oats is that they are rich in fiber. High-fiber can help keep your fuller for longer and provide you with long-lasting energy to fuel your day. Oats are also a great source of healthy complex carbohydrates. Though often thought of as a breakfast, a meal full of oats is a great post-workout dish. Oatmeal is stuffed with healthy, complex carbs that work to boost your energy levels and recovery time.
Searching for a way to add oats to your weekly menu? There is an endless number of delicious recipes to choose from. If you workout in the mornings, then start your day by refueling with a post-workout breakfast like Bob's Blueberry Oat Banana Pancakes. Healthy and delicious, they're bound to begin your day on a sweet note.
Or, if you workout in the evenings, refuel your body with a savory post-workout treat like Bob's Savory Oat Fritters. Made with Steel Cut Oats, chicken broth, pancetta and mushrooms, your body and your taste buds are sure to approve!
A widely loved grain, quinoa was believed to be eaten by ancient Mayan warriors. Packed with indispensable nutrients, It's no wonder why quinoa was included in these soldiers' dietit's incredible! When it comes to post-workout fuel, quinoa is about as healthy and convenient as it gets! Quinoa's versatility and light flavor make it the perfect pairing food. Use it in sweet, savory and salty dishes; quinoa quickly takes on the flavor profile of whatever it's combined with.
When discussing nutrients, quinoa is loaded with them! It's full of protein, complex carbs and contains all nine essential amino acids. In fact, a single cup of quinoa has almost double the amount of protein in brown rice. Incorporating this nutrient-dense food into your recovery regimen can result in quicker muscle recovery and more energy. Though quinoa should be eaten in moderation like all things, it's hard to overdo it with this healthy grain.
Add quinoa to your diet today by making this delicious BBQ Quinoa Salad. The perfect summertime meal, this dish is full of vibrant ingredients like freshly cooked corn, red cabbage and bright cilantro. Vegetarian and vegan, it's a great source of plant-based protein.
An easy snack to grab after a workout, fruit is a widely loved post-exercise treat. Oranges, apple slices and bananas are all fruits that have been enjoyed by athletes for years. And for a good reason. These fruits are full of vitamins and minerals that help your body recover quicker. When choosing which fruits to consume after your gym session, you must first think about what your body needs. If you've been experiencing more cramps than usual, you may need a diet rich in potassium. In this case, bananas would be a great choice. Or, if you're feeling a bit under the weather, boost your vitamin C intake with oranges. Additionally, for a quick energy boost, slice up an apple and serve with peanut butter for a superfood snack. Whether you choose to enjoy your fruits as a quick snack or want to work them into a tasty recipe like these Fruit and Nut Granola Bars, fruits are an excellent food to consume after a hard workout.
Now that you're more familiar with which foods to eat after a workout, we encourage you to find creative ways to incorporate these foods into your recovery routine and create good post-workout meals. While the foods we mentioned on this list are all excellent for you, they're not the only options out there. When choosing meals to eat after a workout, you must listen to what your body needs. Mixing it up and getting creative with a variety of recipes will ensure that your body is getting a wide assortment of vitamins and minerals. Plus, planning multiple post-workout meals in advance will help ensure you never get stuck in a recipe rut.
Have a post-workout treat you enjoy? Wed love to hear about it. Let us know in the comments below! From everyone at Bob's Red Mill, we wish you a safe workout and healthy recovery!
