Grilled Chicken and Mixed Vegetables
Your body is in recovery mode, so you need a nutrient dense dish. The lean protein and carbohydrates in chicken will fill you up without feeling overly bloated. Add some veggies in olive oil to keep your ticker in tip top shape.
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Eggs
If you don’t replenish your protein after 90 minutes, you miss the window. The amount of protein in one large egg — 6 grams of protein or 12 percent of the Recommended Daily Value — remains the same, and the protein in eggs is one of the highest quality proteins found in any food. Eggs are all-natural, and one egg has lots of vitamins and minerals all for 70 calories.
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Nuts
Nuts: Walnuts, almonds, brazil nuts — whatever kind of nuts you want. All kinds of nuts are very high in Vitamin E. This vitamin has muscle strengthening powers which will ultimately help to fight muscle soreness.
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Salmon
The omega -3’s found in the salmon will help to rebuild your muscles and increase performance. Plus you will get a large dose of protein too.
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Yogurt and Fresh Berries
Protein makes sense after a workout, since it contains amino acids that help build muscle. Low-fat yogurt can pack nearly 15 grams of protein. You can add some berries for carbohydrate-driven energy. Berries all contain antioxidants, which protect your cells against damage. Generally, the darker the berry, the more antioxidants it contains so try to eat dark berries such as blackberries and blueberries. They are a healthy and delicious snack.
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Quinoa
Many people mistake quinoa for a grain due to fluffy texture when cooked, but is is actually a seed that contains all 9 essential amino acids necessary for protein synthesis. The 8 grams (approximately) of protein in 1 cup of cooked quinoa makes it an ideal muscle- building plant protein.
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Hummus On a Whole-Grain Pita
Most major food guides tell us to substitute meat for alternatives from time to time. Hummus is just one example of a great alternative to meat. Made from chick-peas, hummus is an excellent source of both protein and carbs. Combine with a whole-grain pita for a complete post-workout punch.
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Fruit Smoothie
Anchored firmly near the top of our list is the ever-popular fruit smoothie. What makes this a top 10 post-workout food is really its versatility. Liquid meals are easily digested, quickly absorbed and, most of all, convenient. Blend what you have in the fridge and results will satisfy even the most demanding muscles.
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Tuna
Tuna is low in fat but packed with protein and heart-healthy omega-3 fatty acids. Mix it with a fresh lettuce and corn, you will get even fresh meal. If you can, skip the mayo and opt for some fresh lemon juice, olive oil and a little mustard instead.
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Cereal and Skim Milk
In fact, today’s run of the mil whole grain cereal with milk may even be as good as a sport drink for recovery after exercise. Whole-grain cereals are now loaded with protein, carbs and other important vitamins and minerals, while milk is an easily digestible and complete source of both casein and whey protein.
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