Eating after movement provides the body with fuel for recovery and growth. Foods help the body stay energized and prevent soreness, weakness, and exhaustion. Include the items below to boost healing after movement!
- Drink Plenty of Water: Water is necessary for most fuctions in the body. You must replace fluids lost from sweat. Drinking water before, during, and after activity can help with recovery.
- Eat Carbohydrates: After movement, muscles are worn out. Carbohydrates are a source of fuel for muscles and replenish the lost energy. Choose grains, vegetables, and/or fruit to refuel.
- Include Protein: Protein helps muscles to grow and repair after being worked. Foods such as meat, fish, beans, soy, and nuts promote musce recovery.
- Post-Movement Meal & Snack Ideas:
- Sliced apples with peanut butter or Sunbutter.
- Pretzels dipped in hummus.
- Avocado toast and a scrambled egg.
- Stir-Fry: rice with tofu or chicken, edamame beans, choice of vegetables, and teriyaki sauce.
- Pasta with meat sauce and/or a vegetable.
- Sandwich with sliced banana, peanut butter and honey.
Information gathered & adapted from:
Peanut Butter Apple Cinnamon Breakfast Wraps
Ingredients
1 Granny Smith apple
Peanut butter
2 Whole wheat wraps
Cinnamon
Directions
1.Cut the apple into four large chunks and then thinly slice each quarter.
2.Heat two wraps in the microwave for 30 seconds on high.
3.Coat each wrap with peanut butter and sprinkle with cinnamon.
4.Take the apple slices and arrange them across the wrap, making sure not to get too close to the edges of the wrap.
5.Roll up the wraps and place wrap in aluminum foil.
Recipe makes: 2 wraps
Nutrition Information:
We believe focusing on numbers can harm our relationship with food. If your medical condition requires you to know of specific nutrition information, please contact us at info@evolutionrd.com.
Recipe adapted from:
https://cookeatshare.com/recipes/peanut-butter-apple-cinnamon-breakfast-wraps-458940
