Recipes for Recovery

Little Wing's Lauren Fleshman and Mel Lawrence will def be refueling after this workout... NOM!

Little Wing's Lauren Fleshman and Mel Lawrence will def be refueling after this workout... NOM!

Because eating right is key for Hitting Reset, our Picky OMies are back with some more nutrition tips for Jasyoga athletes!

This month, we want to focus specifically on nutrition for recovery. By now, you probably know that eating properly post-workout can do enormous amounts to speed your recovery and make sure you are ready to go for the next workout! But, what are the right things to eat? What are specific examples of foods that aid recovery?

Here at Picky, we really adhere to the 4:1 ratio when creating our bars. This 4:1 protein to carbohydrate ratio is ideal for recovery and 200 calories is ideal for the 30-minute window immediately following a tough session. Even if you want to stick to a low-carb diet, it’s still important to get in some carbohydrates immediately before and after the workout. Since a 4:1 ratio is can be difficult to mentally anticipate, just aim to combine a protein with a carbohydrate! It becomes easier once your mind starts working that way.

Here’s some easy snack ideas and recipes for you to try post workout...

10 Quick Post-Workout Snacks

  • 1 piece of whole wheat toast with 1 egg
  • 1 serving oatmeal with ½ serving plain yogurt
  • 1 serving of whole grain crackers with a soft cheese (soft cheese is healthier!)
  • ½ whole grain pita with 1 tbsp nut butter
  • Apple with 1 tbsp nut butter
  • 1 plain yogurt with fruit or honey
  • 1 rice cake with 1 tbsp nut butter
  • 1 serving cottage cheese with a handful of berries
  • A handful of balanced trail mix (one with lots of fruit and nuts — avoid lots of sugar, chocolate, and “yogurt” coating)
  • 1 Picky Bar

If you’re looking for something a bit more substantial, here’s a smoothie recipe for ya to try!

Post-Workout Breakfast Smoothie

  • ⅔  frozen banana
  • ⅓ cup frozen mango
  • handful of kale
  • 12 almonds
  • 1 cup skim milk
  • Blend until smooth. Enjoy with a spoon. If desired, stir in a handful of raw oats for some texture.

There is really no "magic" way to prepare healthy meals for a healthy lifestyle. It’s just about learning what is consistently manageable in your own life and what level of health you feel is sustainable in the long run. Knowledge is always a powerful tool, so we hope this advice will help you achieve your recovery goals!