So you’ve just worked out, now what? Don’t grab that sugary protein bar because your body needs specific nutrients that will help you recover and repair your muscles. First of which is omega-3s, you can take fish oil tablets or add chia, flax, or hemp to a smoothie to get this. Omega-3s help to reduce inflammation and sore muscles. After you exercise, you need to make sure to get some protein. The best sources include Greek yogurt, cottage cheese, nuts and seed. When you exercise, you sweat. It’s important to replace the sodium that you lose in fluids during exercise. You can do this by snacking on small portions of salted nuts or pretzels or drinking energy drinks that contain electrolytes. When you workout at high intensity, your pH levels in the muscles drop. Beta alanine can help this. The best sources of beta alanine are pork, beef, and venison. If you get leg cramps after working out, grab a banana, which will help a potassium deficiency. Glycogen and glucose are lost during a workout and should be replaced with complex carbohydrates like oatmeal made with milk and topped with fresh fruit. BCAAs aid in muscle repair so you should eat meat, fish or eggs to help. Eat more liver and oysters to help you get the iron that you need. Low fat cheese, milk and yogurt will ensure that you get the calcium that you need. And last, but not least, is beta carotene, which is found in orange and yellow foods like carrots, sweet potatoes, cantaloupe and apricots.

Key Points:

• Post-workout, your body requires specific nutrients to aid recovery and muscle repair
• It is best to plan ahead so your body is getting the nutrients it needs and not junk
• The post-workout nutrients your body needs are omega-3, protein, sodium, beta alanine, potassium, carbohydrates, branched chain mino, iron, calcium, and beta carotene.