By: Nicole Liza
Refuel and Recover the Right Way!
- Egg Omelette– it is a perfect source of protein.
- Cottage Cheese– rich in protein that builds muscles. Low in saturated fat and cholesterol.
- Apples and Peanut Butter– Sweet, salty, and full of great nutrients for recovery.
- Whole Wheat Bagel with Peanut Butter- Contains plenty of essential nutrients and protein to rebuild muscles.
- Dried Fruits and Nuts- An alternative source of protein carbs, and fiber to satisfy hunger.
- Chocolate Milk – helps replenish exhausted muscles and aids exercise recovery.
- Stir Fry – mixed of glow foods.
- Light Pizza- rich in protein and carbs due to meat, sauce, and dough.
- Cheese and Crackers – whole wheat crackers are rich in fiber.
- Sweet Potato – high in carbohydrates.
- Salmon- lean meat and helps repair muscles.
- Tuna – a budget-friendly source of protein.
- Peanut Butter Sandwich – contains healthy fats and protein.
- Healthy Cereals- a low-fat blend of protein and carbohydrates.
- Greek Yogurt – has double amount of protein compared to regular yogurt.
- Hummus and Pita – provide long-term energy
- Steel- Cut Oats – low caloric content, sufficient protein content.
- Protein Pancakes – rich in protein and healthy carbs
- Whey Protein- contains dairy calcium that is essential for bone health and muscles as well.
- Fruit Smoothie- contains a high amount of multi-vitamins.