10 Top Meal Plans:
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Chicken stir-fry: Chicken is an excellent source of lean protein and other important nutrients like niacin, a B vitamin essential to carbohydrate metabolism. And although brown rice is generally a healthier option than white, after a workout, you actually want to switch to foods with a high glycemic index (GI)
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Hummus on a whole-grain pita: Most major food guides tell us to substitute meat for alternatives from time to time. Hummus is just one example of a great alternative to meat. Made from chickpeas, hummus is an excellent source of both protein and carbs. Combine with a whole-grain pita for a complete post-workout punch.
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Toasted whole-wheat bagel with almond butter: Whole-wheat bagels are dense in calories and complex carbs, while almond butter is chock-full of essential minerals like potassium, an electrolyte responsible for maintaining muscle contractions.
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Dried fruits and nuts: Not everyone has time to whip up a full meal within the window of opportunity. For men on the go, dried fruits and nuts are a simple solution. Try filling a plastic baggy with this healthy pairing to store in your gym bag for immediate access after your workout.
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Tuna and whole-wheat crackers: Tuna and whole-wheat crackers are another great post-workout snack for men on the move. Tuna is low in fat but packed with protein and heart-healthy omega-3 fatty acids. On the flip side, crackers are a crunchy source of energizing carbs.
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Salmon, mashed potatoes and salad: Like tuna, salmon is another nutritionally powerful fish packed full of protein and omega-3s. Pairing salmon with a side of mashed potatoes, which are high on the GI, will balance your fish with a hearty serving of glucose-giving carbs.
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Cereal and skim milk: Cereals have really evolved since the early days of Lucky Charms and Cap’s Crunch. In fact, today’s run-of-the-mill whole-grain cereal with milk may even be as good as a sports drink for recovery after exercise.
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Egg white and spinach omelet: Of whole foods, eggs are the cream of the crop when it comes to protein content. Egg protein is considered to be the most readily utilizable protein with the highest biological value of all whole foods.
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Fruit smoothie: Anchored firmly near the top of our list is the ever-popular fruit smoothie. What makes this a top 10 post-workout food is really its versatility. Liquid meals are easily digested, quickly absorbed and, most of all, convenient. To get the most out of your smoothie, blend together some whey protein, yogurt, skim or soymilk, a few high-GI fruits (like mangos and melons), and some bananas for their plentiful potassium. The result will satisfy even the most demanding muscles.
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Chocolate milk: Topping our who’s who list of post-workout foods is chocolate milk, but not just any old chocolate milk, we’re talking about the pre-formulated, protein-fortified, low-fat, great-tasting kind like Rock in’ Refuel (also available in strawberry and vanilla, for the chocolate-averse gym rats).