13 foods to eat after a workout - Don't let all your hard work go to waste!

1: Eggs - Protein & carbs are the two keys to a good post - workout meal. At just 70 calories each, eggs are packed with 6.3grams of protein and also contain vitamin D.


2. Quinoa - Quinoa contains more protein and fibre than brown rice and takes less time to prepare than brown rice.


3. Orange Juice - Have an OJ after a workout as it packed with vitamin C and contains more pottassium than most popular sports drinks.


4. Kefir - Kefir is a fermented milk drink and just one cup contains 11-14grams of "complete proteins".


5. Banana - Bananas are high in "good" carbs which will help your body restore glycogen levels which helps rebuild damaged muscles.


6. Salmon -  Salmon contains anti - inflammatory omega 3 which helps rebuild muscles and increase performance.


7. Blueberries - Blueberries can help triple your rate of recovery after a workout.


8. Whole - Grain Pitta & Hummus - This contains slow release carbs which will help keep your energy levels up.


9. Dried Fruit & Nuts - This is a quick protein and carb fix.


10. Pineapple - Pineapples contain bromelain which is a natural anti - inflammatory that has been proven to help heal bruises, sprains and swelling and is also high in vitamin C.


11. Sweet Potatoes -  Sweet Potatoes will give you a healthy dose of carbs and also have a variety of vitamins.


12. Kiwi - Kiwi's are packed full of viamin C and potassium and are an excellent source of antioxidants.


13. Water - Water will keep you hydrated during and after your workout.


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