As a sports nutritionist, I consult for pro teams and privately counsel professional and competitive athletes in numerous sports, as well as fitness enthusiasts. Pros and weekend warriors definitely have different nutrition needs, but they do have one thing in common:In order to get the most out of being active, everyone needs to eat properly to help their bodies recover from the wear and tear of exercise.You need to have a plan and a purpose. Make sure you are eating the proper amount of calories for your body and exercising regularly as well!
For your dose of carbs, brown rice is fine, but it can’t compete with all the vitamins and nutrients found in quinoa (pronounced “keen-wah”). It also contains far more protein and fiber than brown rice, and requires less time to prepare.
Protein and carbs are the two keys to a good post-workout meal. Eggs have the former covered. At just 70 calories each, eggs pack 6.3 grams of protein and areone of the few foods that naturally contain vitamin D. Also, don’t let theRockymovies fool you; raw eggs have no advantages over cooked ones. In fact, cooking eggs allows your body to absorb almost twice the amount of protein
3. Orange Juice
Instead of a Gatorade, grab a glass of OJ. In addition to vitamin C, you’ll also get significantly more potassium than you would from popular sports drinks, which are generally intended for use during extended exercise, not after.
Potassium is an important electrolyte that helps the body restore its fluid levels. Orange juice also works well for protein shakes