Since squeezing fitness pursuits into an already busy day isn't easy, it makes sense to use the lunch hour for double duty. Work out, then eat. A nutritious meal within 30 minutes of finishing a workout is the ideal way to nourish tired muscles. Trouble is, there's not much time for both. So save time by preparing a quick, high-caliber meal the night before. The below eight recipes contain a protein-carbohydrate combination may help muscles recover after exercise more effectively than carbs alone. In about 15 minutes you can have a make-ahead, portable lunch for one.
What to Eat After a Workout
1. Roasted Chicken-Artichoke Calzones
2. Lemon Garbanzo Salad with Feta
3. Edamame and Bean Salad with Shrimp and Fresh Salsa
4. Corn and Sun-Dried Tomato Quesadilla with Smoked Mozzarella
5. Bell Pepper and Fresh Mozzarella Couscous
6. Curried Chicken Salad
7. Soba Noodles with Shrimp
8. Kung Pao Tofu Rice Salad
Replenishment Specifics
After an hour of physical activity, here's what your body needs for nutrition.
Fluid: Replace what's lost through sweat. Use foods that are full of fluids (fruits, salads, soups) or fluid alone. Ideally you should drink before and during exercise, too.
Carbs: The American College of Sports Medicine recommends refueling muscles with 30 to 60 grams of carbohydrate in the first 30 minutes after an hourlong workout. "If you wait more than 30 minutes, it will take the body longer (about 24 to 36 hours) to refuel muscles," says sports nutritionist Jackie Berning.
Protein: Contrary to popular belief, the amount of exercise you perform during a normal lunch break doesn't increase protein requirements. But protein is satisfying, says sports nutritionist Nancy Clark, who recommends that exercisers include a little protein at each meal.
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