Top Foods to eat after working out!
The Worlds healthiest foods are the basis for my preference for fueling after exercise. I train in excess of 24 hours a week so I take this seriously. They are whole foods and they are nutrient-rich. 3 Top Take aways:
- Most people fuel incorrectly because they do not plan and go for a quick solution which includes protein powders. #justeatrealfood
- Hydration is a key to better performance and recovery and also taking high quality salts like Himalayan Rock Salt is very good for recovery, avoid sugary based drinks, and electrolytes #justeatrealfood
- If what you are fuelling on comes out of a packet and it works for you great! If you are not recovering well, you are still carrying excess weight or body fat then think about what you can do to change that #foodismedicine
Top 5 vegetables
Spinach. Full of Vitamin K and A. High levels of Manganese, Folate, Magnesium, Iron, and Potassium. Spinach contains significant protection against damage to cell structures and the Flavonoids act as anti-inflammatory compounds. These help with recovery. A major source of selenium an antioxidant and helps lower the risk of oxidative stress.
Sweet Potatoes. (Go easy if you are trying to lose weight) If you are lean this is a great food but serve them with sour cream and good quality butter, why? The Good healthy fats help keep our blood sugar lower, which lowers the impact of insulin on storing FAT. They have an unusual blood sugar regulating benefit. They contain Adiponectin which is a protein hormone produced by our fat cells and it serves as an important modifier of insulin metabolism. High source of bioavailable beta-carotene. Promote antioxidant and anti-inflammatory protection. High in Vitamin A and C.
Avocados. On the top of the clean fifteen of organic foods. Full of mono-saturated fats, high levels of pytosterols and polyhdroxylated fatty acids excellent anti-inflammatory benefits. Increases our HDL and Lowers our LDL Cholesterol.
Winter Squash. The combination of antioxidant and anti-inflammatory compounds in winter squash have shown this food to have a clear potential in the area of cancer prevention. High in Vitamins B1, B3 and B6 – which is also beneficial for blood sugar control. High levels of carotenoid, they also have an important antioxidant function of deactivating free radicals which are single oxygen atoms that can damage cells by reacting with other molecules.
Broccoli. Full of health promoting compounds such as gluconsinolates which promote de-toxification. Also contains high levels of phytonutrients antiosidants and carotenoids. High in Vitamin K C and Chromium. Great for heat health, digestive health and metabolism. Don’t eat it raw. Just lightly cooked and cover with olive oil or butter.
3 Top meats
Grass Feed Beef. In Grass Feed Beef we have high levels of CLA. Conjugated Linoleic acid. (2.5 times more than from non grass feed beef) benefits are increased immune, anti-inflammatory systems support, improved bone mass, blood sugar regulation, reduced body fat and maintenance of lean body mass. Don’t be scared about eating the fat on the meat. Rib Eye and scotch fillet is fantastic, cook with good quality butter, lard, olive oil or grill on BBQ Grill. Never use vegetable oils. Beware of beef that is finished on Grain. Ask questions and do your research for the best meat possible.
Wild Caught Salmon. Significant benefits for cardio vascular support because of the high levels of Omega 3 fatty acids eicosapentaenoic (EPA). One serve can deliver 450mg of EPA. Numerous inflammation-related health problems have been shown to reduce with improved EPA intake. One of the top sources in Vitamin D to help with pro-inflammatory signalling. High levels of Selenium which supports the function of metabolism and protects from oxidative stress. (Only by wild caught Salmon not farmed as farmed fish is usually feed Grain)
Sardines. Very high in Vitamin B12 and Selenium. Very rich in heart healthy Omega 3 fatty Acids (EPA) and bone building calcium. Promote heart health and Like Salmon they have excellent levels of alpha-linilenicacid (ALA) and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are one of the top foods for Omega 3 richness. Even Higher than salmon. (have them for breakfast and power your body thru the day and after your workouts)
Eggs. Free Range / Pasture Raised Very broad nutrient support All B vitamins are found in eggs. High levels of Choline, Iodine and Selenium. High levels of Omega 3’s also. Excellent levels of Phosphorus. This is critical for your bones, teeth and DNA/RNA. It is also one of the main regulators of energy metabolism in organs, and helps generate energy in every cell of your body. The best thing is they can be easily taken to the gym boiled and are a great fast healthy meal to eat any time not just for breakfast. I eat 2 eggs every day of the year without fail.
Flaxseeds. Flaxseeds or Flaxseed meal and oils are excellent for athletes. They are unique in regards to nutrition aspects. They are incredibly rich in anti-inflammatory Omega -3 fatty acid and alpha-linoleic acid (ALA). Special support is provided for digestive health critical for proper nutrient update into our body. A great food to support woman’s health to lesson menopausal symptoms to. High in fibre to help with passage of food thru the digestive tract which is critical for our ability to take in nutrients so we can train and recover properly.
About the Author
Andre Obradovic is a USA Triathlon Level I Certified Coach, Triathlon Australia Development Coach, ICF ACC Leadership and Personal Coach, Certified Low Carb Healthy Fat Coach and Certified Personal Trainer. He is a passionate triathlete and marathoner in the 50-54 age group. As at December 2016 he was ranking 13th in Australia within his age group. He works with his wife who a certified Functional Nutritional Therapy Practitioner, by helping clients optimize their life.
You can access my most recently published hints on Top Tips for running your first marathon here as published in the NY based on line magazine called The Active Times