Updated: Mar 31
If you haven't seen my PRE-WORKOUT, check it out here.
Why pay attention to your post-workout food?
20-30 minutes after a workout is when our GLUT-4 transporters are at the surface of the cell. These transporters take glucose into the cell for energy production and repair. They manage our insulin response and fat burn.
Glycogen is the form of glucose that our muscles store for energy, and while we workout these stores are depleted.
If we nourish efficiently after a workout, we can train our GLUT-4 transporters to accept more glucose, build more glycogen and hereby increase our endurance, strength and energy stores for our next workouts and movement activities! YES PLEASE!
First 30minutes after activity:
CARBS + PROTIEN & NOT TOO MUCH FIBER!! We want this to go directly into our muscles without wasting time with digestion.
Protein shake. My favourite is creamy yogurt + cinnamon or cacao + banana and/or dates and/or honey.
Eggs with sea salt
A piece of meat
A bit later, once your system has calmed down:
Add some more fibre.
Have a bigger meal.
Protein with salad
Meat and veggies
Rice or other grain of choice
Superfoods for recovery
Water and liquids if you are prone to cramping or muscle aches and pains try find more ways to consume liquids. Try flavouring water with sea salt cucumber, lemon, fruits or make herbal teas hot or cold. Try adding a little bit of sea salt and maple syrup with lemon juice to water to increase hydration, and the ability to consume more.
Fermented brasscia family of veggies. These are great to support our liver. A strong liver will help to detox the body of toxins and burn more fat! Try sauerkraut or kimchi.
Beets. These increase aerobic respiration and improve muscle performance!
Cherries. I like to add these to my smoothies. They have been researched for their ability to reduce inflammation in marathon runners.
Anti-inflammatory spices. Turmeric, cinnamon, Indian spice blends, cayenne, black pepper, sea salt.
Anti-inflammatory herbs. I like to make cool peppermint tea, rosemary tea, sage tea, chaga tea and lemonade.
Anti-inflammatory oils . CBD oil, ghee, MCT oil, omega foods.
Random athlete tips
Time your workout to have leftover minutes for a mini nap or "savasana" where you lie still, breathe deep and allow the energy you just cultivated during your workout to pulse through your body. This is a time of healing and detoxification.
Epsom salt baths. These reset the acidity in our muscle tissue. They will calm nervous system, prevent cramping and reduce inflammation in injury.
Ice baths. They speed up injury healing and reduce inflammation. If you have access to these at a gym, they are super effective for times of heavy training!
Apple cider sprays. Spray a dilution of apple cider vinegar (maybe add other essential oils like peppermint, rosemary, sage or lavender) and mist the body to reset pH.
Shea butter / cocoa butter / coconut / almond / jojoba oil on joints. Lubricate sore joints with quality oils that contain vitamin E and essential fatty acids.
Stretch and/or do yoga. Elongate the muscles while you oxygenate the body.
Foam rollers. These are amazing for removing knots during intense training.