1. Sweet Potatoes
Sweet potatoes provide you with a healthy dose of carbs and contain a variety of vitamins (B6, C, D, magnesium and potassium) and nutrients.
Carbs and protein are the two most important elements to a good post-workout meal. Each egg only contains 70 calories and is packed with 6.3 grams of protein! Eggs also are one of the few foods that naturally contain vitamin D. Be sure to cook those eggs though, it allows your body to absorb almost twice the amount of protein.
A large dose of protein and anti-inflammatory omega 3’s that will help rebuild your muscles and increase your performance.
4. Orange Juice
Orange Juice over Gatorade. Of course orange juice provides you with citamin C but it will also give you significantly more potassium than sports drinks. Potassium is an important electrolyte because it helps the body restore its fluid levels.
5. Bananas, Blueberries, Pineapples and Kiwis
As you know, bananas provide a lot of potassium and are high in the “good” kinds of carbs you need after a workout. These carbs help to restore your body’s levels of glycogen (which helps rebuild damaged muscles).Blueberries not only give your body a huge antioxidant boost, but they can also triple your rate of recovery after intense workouts. Pineapples are high in vitamin C (a key component in repairing tissue) and contain bromelain which is a natural anti-inflammatory that has been proven to heal sprains, swelling and bruises. Kiwis also pack a huge amount of vitamin C and potassium. To help combat muscle soreness, they’re also an excellent source of antioxidants and the skin is filled with even more nutrients!