Foods to eat to help with your training recovery

W

hen talking about physical training, inflammation is considered necessary since it stimulates the regeneration of damaged structures. From preparation to recovery from a fitness workout, through performance, the right nutrients at the right time interfere with each of these phases.

In fact, proper nutrition is as important as good planning and a training discipline. If you exercise vigorously, add to your diet routine this Oatmeal packed with seeds recipe to be eaten right after sweating your shirt, exactly at the moment when your organism is flooded with free radicals.

Oatmeal – the best vegan option to start your day on a high note. Period.

INGREDIENTS

  • 1 pack of frozen Açaí
  • 1 cup of almond milk

Blend the frozen Açaí with the almond milk and set it in a bowl where you will add:

  • 2 cups Raw Oats
  • 2 Tbsp unsalted Sunflower Seeds
  • 1 Tbsp Flax Seeds
  • 1 Tbsp Chia Seeds
  • 1 Tbsp Dried Raisins

For topping (use any combination):

  • 1 sliced banana
  • Honey or Maple Sirup 
  • Granola
Photo by Sara Cervera

Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains:

  • Manganese: 191% of the RDI
  • Phosphorus: 41% of the RDI
  • Magnesium: 34% of the RDI
  • Copper: 24% of the RDI
  • Iron: 20% of the RDI
  • Zinc: 20% of the RDI
  • Folate: 11% of the RDI
  • Vitamin B1 (thiamin): 39% of the RDI
  • Vitamin B5 (pantothenic acid): 10% of the RDI
  • Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)

This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories. This means that oats are among the most nutrient-dense foods you can eat.

 

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