Being mindful of refuelling post-workout is essential- to make the most of your hard work and to prepare adequately for your next workout, it’s vital to choose nutrition specific to your workout. In fact, the right post-exercise food choices can make all the difference between getting stronger and getting tired. So, whether you’re into running, yoga, cycling or even rock climbing, we caught up with some of our favourite fitness experts to get their lowdown on the best post-exercise foods. As nutritionist Eve Kalinik emphasises, “You can’t out train a good diet”. Read on and learn girls, read on and learn…
1. STRENGTH TRAINING
As nutritionist Eve Kalinik explains, “The important thing for any kind of strength training, conditioning or weight resistance is replenishing and restoring protein for muscle repair. It’s also helpful to support with anti-inflammatory foods for better recovery.”
Drink up: Pick up one of the new PLENISH fitness packs which includes 1 Cherry Beets juice & 1 Cashew M*lk from plenishcleanse.com and now at Selfridges, too. Us Grazia girls can confirm that the Cashew M*lk juice is so delicious, it’s near-impossible to believe it’s actually uber-healthy. Jam-packed full of cashew nuts, dates, cinnamon and vanilla, this is pure plant power at its best.
Eat up: Another great recovery combo is a Mackerel, Beetroot and Watercress Salad. As Eve explains, “Beets are one of the best ingredients for stamina and blood building. Packing in a heap of antioxidants they are a serious super strength veggie. Mackerel not only provides a great source of protein but is also rich in omega 3’s that are great for moderating inflammation responses and watercress helps to promote detoxification.”
2. RUNNING & OUTDOOR CYCLING
If you’re big into outdoor pursuits like cycling and running then it’s super-important to think about your intake of antioxidants, which help to counteract oxidative damage and potentially harmful free radicals. Smoothies work really well for an instant hit after an outdoor run or cycle and fitness guru Stephen Price’s super-easy recipe brings a bit of sunshine to your day even if it’s grey outside. As Price, founder of SP&Co says “During endurance training all is well with our body as long as the intake of dietary antioxidants out number free radical generation. However, if we don't consume enough antioxidants, long term these free radicals can cause significant damage. During this kind of exercise we metabolise large amounts of oxygen and as such antioxidant levels deplete quickly in our body so compensation of this through good nutrition is essential"
Drink up: Try the Ultimate Green Smoothie - combining 1 pear, 1/2 avocado, a handful of kale or spinach, a couple of spoonfuls of shelled hemp seeds, some plant based milk such as almond or cashew and a dash of lemon juice. As Eve Kalinik explains, “This recipe gives a nice blend of antioxidants and B vitamins from the kale and avocado to help with recovery and the hemp seeds provide a good source of protein and omega 3. The lemon juice just adds a bit of zing and as its also alkalising it helps to prevent acid build.”
3. SPINNING, BOXING & ZUMBA
Nutrition guru Eve says, “I love the new Psycle classes in London which combine different movements for a complete body workout. You can help to reduce muscle fatigue and promote recovery after any of these cardio interval workouts with a tasty salad like this one…”
Eat up: Quinoa Sweet Potato, Spinach and Sesame Salad
“Mix roasted sweet potato chunks through cooked quinoa and stir through a generous handful of baby spinach, a drizzle of sesame oil and garnish with sesame seeds. Quinoa contains all of the essential nine amino acids, so it’s a great source of plant protein and the sweet potato is an excellent source of beta-carotene, a potent antioxidant that converts to vitamin A which is important for cell replication. Add in spinach for added minerals such as iron, magnesium and folate and sesame seeds for calcium and you are onto one serious nutrient packed refuel.”
4. YOGA & PILATES
As Lauren Imparato, founder of the incredible I.AM.YOU studio in New York says "Yoga is about constructing the ideal you by connecting the intangible body, to your physical body, to your world. Proper nourishment is what creates the inner and outer you, and as vital to the yoga practice as breath itself.” In other words, if you’re a real yoga bunny then you should be taking time to think about the best foods that will replenish both your mind and body.
Drink up: Green tea is the perfect post-yoga drink. Why? “The catechins in green tea are particularly good at scavenging free radicals and theanine has been shown to have calming effects on the brain as well as mood and cognitive performance boosting properties,” explains food expert Eve.
Eat up: Try Bircher Muesli, Eve Kalinik's favourite breakfast, "Bircher Muesli is my absolute tried and tested favourite. It’s always nice to follow an early practise with a nourishing and boosting breakfast to set the intentions for the day ahead. This easy and delicious bircher uses 1 cup gluten free oats, two tablespoons of chia seeds, vanilla and a squeeze of lemon juice soaked overnight with half a cup of plant based milk (I love cashew). Simply pull out of the fridge in the morning and serve with some antioxidant rich blueberries.”
(@alessandraambrosio and @vanessahudgens)
Additional words by Eve Kalinik, Nutritional Therapist