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Post workout meals

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You can’t go wrong with a sandwich after a workout―it’s got everything in a hand-held package. Low-sodium cold cuts provide some salt to help replace what’s lost in sweat during exercise. Tomatoes add …

You can’t go wrong with a sandwich after a workout―it’s got everything in a hand-held package. Low-sodium cold cuts provide some salt to help replace what’s lost in sweat during exercise. Tomatoes add freshness and a boost of vitamin C. You can easily substitute 100 percent whole wheat bread in this recipe to boost the fiber content. Grill it up ahead of time and pack for lunch, or whip it up in minutes for an easy weeknight dinner.


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  • 1. POST-WORKOUT MEALSYou can’t go wrong with a sandwich after aworkout―it’s got everything in a hand-held package.Low-sodium cold cuts provide some salt to help replacewhat’s lost in sweat during exercise. Tomatoes addfreshness and a boost of vitamin C. You can easilysubstitute 100 percent whole wheat bread in this recipeto boost the fiber content. Grill it up ahead of time andpack for lunch, or whip it up in minutes for an easyweeknight dinner.Protein-PackedSandwichHomemadeSports RecoveryDrinkThis combination of banana,milk, and yogurt makes for afresh and satisfying sportsrecovery drink. Dairyproducts like milk andyogurt work double duty,providing both protein andcarbohydrates. Bananas arepacked with potassium andmagnesium―powerfulelectrolytes for healthymuscle function. Have thissmoothie for breakfastfollowing a morningworkout, or a smallafternoon meal when youget in from the gym.Protein-PackedFishSalmon is an ideal source of protein (not to mentionheart-healthy omega-3 fats). Serve with steamed veggiesand brown rice to complete the meal with healthycarbohydrates and energy-producing B vitamins.Protein-rich salmon, along with fiber from vegetablesand brown rice, will keep you satisfied to help avoid late-night munching. Leftovers can be served atop a salad fortomorrow’s lunch.Plant-BasedProteinBeans are an amazingsource of plant-basedprotein and carbohydrates.Whole-grain bulgur wheatis loaded with hunger-fighting fiber. Feta cheeseadds calcium for strongbones. Make a large batch ofthis light and refreshingsalad in the beginning of theweek and you’ll have a greatpost-workout meal that’sready when you are.