Let’s talk about post-workout nourishment.
Anyone who comes to The Body Lab knows I’m never at the studio without snacks from home. I love grazing throughout the day to support the bursts of activity I’m doing at the studio.
During a workout, our bodies go through phases of inflammation and stress in our muscles and joints. After a grueling Athletic class or even something stretchy like Flex and Flow, it's time to recharge, refuel, rejuvenate, re-everything. The right ingredients can keep us going for longer and even shorten recovery time between workouts.
Here are two of my favorite post-workout recipes that are loaded with nutrients and vitamins. These help me feel like my best self with the perfect blend of carbohydrates, antioxidants, liquids to rehydrate and replenish electrolytes, and different forms of proteins.
The Green Machine
1 cup fresh kale
½ cup coconut water
½ cup fresh pineapple
1 inch of fresh ginger
½ of 1 green apple
½ of 1 lemon
1 tsp chia seed
1 tsp flax seed
1 serving of protein powder (I love Vital Proteins' Original Collagen Peptides)
Add it all into a blender, blend, and enjoy! For a little extra kick, add in a dash of cayenne pepper.
Doesn't that sound delicious? These ingredients together support strong bone health to protect against injuries and bone fractures, strengthen the immune system, reduce inflammation, neutralize stress levels, and boost metabolism! Smoothies are a great way to not only rehydrate but also quickly replenish our bodies with beneficial nutrients, antioxidants, and vitamins.
Not in the mood to whip up a smoothie? Try this delicious sweet potato and chickpea grain bowl, a lunchtime favorite in my house.
Plant-Based Grain Bowl
1 cup of quinoa
4 cups of kale, chopped
3 cloves of garlic
1 can of chickpeas, drained and rinsed
4 tbsp of olive oil, divided
1 tsp cumin
½ tsp red pepper flakes
Fresh cilantro for garnish
Salt and pepper to taste
Preheat oven to 425 degrees.
Add quinoa to 2 cups of water with a generous pinch of salt, bring to a boil, then reduce heat to a simmer and cook for about 15-20 more minutes, or until tender. Let it sit and cool for about 10-15 minutes.
Peel and cut the onion in half and thinly slice. Add about 2 tbsp of olive oil into a pan, and slowly sauté the onions. Sprinkle with salt and pepper. Meanwhile, chop the kale and garlic. When the onions become translucent, add in the kale and thoroughly toss to evenly coat with olive oil. Set the garlic aside, and add it to the kale and onions about 5 minutes before they’re fully cooked.
Thinly slice or dice the sweet potato, toss in a medium-sized bowl with salt, pepper, red pepper flakes, and 1 tbsp of olive oil. Pull out a large baking sheet and spread them out on half of the sheet. Using the same mixing bowl, add in the can of chickpeas with salt, pepper, 1 tbsp of olive oil, and cumin. Gently pour the mixture onto the other half of the baking sheet and bake for 15-20 minutes, or until everything is lightly browned and crispy.
Time to assemble! With the quinoa as your base, move in a circle and add a generous scoop of sweet potatoes, crispy chickpeas, kale and onions, and half of an avocado. Garnish with fresh lime juice and cilantro. If you’re looking for other ways to elevate your grain bowl, I love to add a sunny-side-up egg, fresh tomatoes, grilled chicken, Greek yogurt, or any other favorite vegetables and proteins. Have fun with it!