By Dr. Nicole Maholy, DC, CNS, LDN, MS

Following a workout, it’s extremely important to properly refuel. This will provide your body with the nutrients it requires to build muscle, replace lost electrolytes, and repair the micro-tears that result from exercise.

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Rehydrate

First, and foremost, rehydrate! This seems so blatantly obvious, but it is often overlooked. People are so eager to reach for post-workout protein powders, protein bars, and carbohydrates but fail to make rehydration a priority. It’s important to drink at least half of your body weight in ounces of filtered water each day, and even more when you’re sweating. For example, a 200-pound person should drink at least 100 ounces of water daily.

Replace Electrolytes

Electrolyte balance is of vital importance post workout and will actually improve your body’s ability to rehydrate. There is an overwhelming number of electrolyte drinks on the market, many of which are filled with high-fructose corn syrup, artificial dyes, or other artificial ingredients that aren’t necessary. My favorite way to replace electrolytes after a workout is simple: with quality salt, like pink Himalayan salt. I add a few shakes to my workout water bottle, and I also add some to my post-workout water.

Sources of Protein

Protein is an obvious necessity post workout. It provides the body with the fundamental building blocks that act to repair and rebuild muscle tissue. When it comes to replenishing protein, there are a couple of options: protein powders and high protein foods.

When it comes to protein powders, my preferences are collagen, beef, bone broth, or hemp protein powders. I tend to avoid recommending dairy-based protein powders because of the high incidence of immune issues associated with dairy proteins.

High-protein foods great for post-workout include

• Pastured eggs 

• Bone broth

• Chicken and turkey

• Grass-fed beef

• Organ meats

• Raw nuts and seeds

Work these high-protein foods into a post-workout meal with vegetables that are high in complex carbohydrates and healthy fats. Vegetables are an important component of a post-workout meal not only because they contain complex carbohydrates but also for their phytonutrient, vitamin, and mineral content, which assist the body with rebuilding and repairing tissue.

An example of a great post-workout meal would include pastured chicken baked or pan-seared in avocado oil, served with an arugula salad with fresh vegetables and topped with an extra-virgin olive oil and vinegar dressing. Add a few dashes of pink Himalayan salt on top.

So, after crushing a great workout, keep the gains going by staying hydrated, replacing electrolytes, and providing the body with optimal sources of protein. These are excellent ways to support the body in repairing and rebuilding muscle tissue following a workout.

Dr. Nicole Maholy, DC, CNS, LDN, MS is a wellness professional that offers virtual health coaching and customized programs. Dr. Nicole’s passion is helping people who feel exhausted, overwhelmed, and insecure transform their health. By addressing nutrition, stress management, and other lifestyle factors, she helps people get back on track and feeling better than ever so they can enjoy what matters most in life.

Visit www.drnicolemaholy.com to learn how you can live life revitalized! 

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