These are the Ultimate Post-Workout Foods

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When it comes to eating after a workout, it’s completely necessary and there are actually some rules to it. Research shows that a ratio of 3 parts carbs to 1 part protein is all your body needs, which means you don’t need to load up on protein-heavy meals. Also, you should try to eat within an hour of working out, or a little longer if you had a large pre-workout meal. But, either way, eating correctly after a workout helps you greatly and gets your body up to speed quicker.

Carbs

Since you need a 3:1 carb-protein ratio, you will need to have a lot of carb-heavy foods on hand, but you probably already do! Things that are a healthy source of carbs are foods like sweet potatoes, non-dairy and dairy kinds of milk, fruits, rice, pasta, oatmeal, and more. You can make easy combinations that are sweet or savory, like oatmeal sweet potato muffins or a rice bowl with veggies.

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🍠SWEET POTATO BREAKFAST MUFFINS ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 😍Whipped up a batch of these last night for my boyfriend and I to take on the go! (they go so well with Greek yoghurt or as snacks for the week!) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥄INGREDIENTS 1 large sweet potato or 2 small ones 2 small bananas, mashed 1 tsp vanilla essence 1 tsp pumpkin spice (or a mix of cinnamon, nutmeg & ginger) 1 egg (or flax seed egg) 1 tbsp flax seed 1 cup wholemeal flour 1/2 cup oats 1 tsp baking powder Chopped walnuts to decorate (optional) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👩🏻‍🍳METHOD (makes 6) Bake your sweet potato in the oven for around 40 mins until completely cooked and nice and soft. Remove the skin. Mash the sweet potato in a bowl and add the banana, egg, vanilla, baking powder and flax seed. Mix well until combined then add the spices and the flour and oats. Once combined, distribute the mix in to 6 cupcakes cases and bake in the oven for 15 mins – enjoy!! • • • • • #sophieshealthykitchen #sweetpotatomuffins #breakfastmuffins #plantbased #feedfeed #MakesMeWhole #thrivemags #veganmuffins #eatdessertfirst #eatprettythings @thefeedfeed @wholefoods #breakfastrecipes #delicious #healthybreakfastideas #thebakefeed #intuitiveeating #sweetpotato #feedfeed #f52grams #onthegobreakfast #bananabread #bananamuffins #nondiet

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Protein

Even though people think you need a lot of protein post-workout, turns out you don’t! That means that you really need only a splash of protein in your post-workout meal, an egg, some peanut butter, yogurt, nuts, or a small amount of meat. You can use the egg as the binder to those sweet potatoes muffins, or poach one and put it on top of a rice bowl!