What and when you eat is important for maximizing performance, recovery and overall health. Here are some nutrition tips for increasing energy, improving overall health and boosting performance.
- Eat a recovery meal within 30 minutes of all of your workouts. The ideal post-workout macronutrient ratio is 4:1 of carbohydrate:protein. Try our performance smoothie recipe below for optimal recovery.
- Eating a mostly whole foods, plant-based diet will improve performance and recovery by increasing your intake of phytonutrients, antioxidants and anti-inflammatory foods.
- Incorporating specific foods such as turmeric, ginger and chia seeds help reduce inflammation and speed up the recovery process.
- Whole, plant foods are nutrient dense and relatively low in calories. This is beneficial for weight loss but be sure to eat a higher volume to ensure optimal health and performance when training. Focus on high quality foods to fuel your body and increase energy.
Quick, easy smoothie recipe for optimal performance & recovery:
12 oz plant-based milk
2 T chia or flax seeds
2 ripe bananas
1 cup fresh or frozen mixed berries
1/2 inch slice of fresh ginger
1/4 inch slice of fresh turmeric
1 cup spinach or kale
Mix in blender & enjoy within 30 minutes of your workout
Happy Running,
Lindsey Hintz, M.S. Nutrition for Sports Performance
Wholistic Running 