These bright and colorful tubers aren’t just delicious and perfect for making healthy versions of fries; they’re also incredibly nutrient-dense.
How to Use:
Add ½ cup or 1 small sweet potato to your post-workout meal with some lean protein. Many people enjoy blending cooled and cooked (or canned) sweet potatoes into a protein shake/smoothie, or you can prepare a post-workout meal ahead of time such as some sweet potato with some fish or chicken. Other options include roasted sweet potatoes with egg whites, sweet potatoes stuffed with black beans and salsa, or if you’re on the go, just keep some cooled, cooked sweet potato halves on hand, and eat them alongside your post-workout protein shake.
2. Oats
Oats are another type of carbohydrate that is great to consume post-workout. Most people digest oats fairly well and they also taste good.
Oats are also a good source of fiber which can satisfy your post-workout hunger.
How to Use:
You can eat oats any way that you enjoy post-workout. Overnight oats, cooked oats, blended oats, or homemade oat bars are all popular ways many people enjoy using them. Oat bran, steel cut oats, rolled oats, and even plain quick oats all make great types of oats to choose from, so select whichever one you enjoy the most and aim to eat ½ cup each day.
3. Nonfat, Plain Yogurt
Protein powders are popular foods many people enjoy consuming post-workout, however, if you’re not a fan or prefer not to use a powder for whatever reason, consider some non-fat, plain Greek yogurt or regular yogurt if you tolerate dairy. Yogurt is rich in protein along with slow-digesting carbs.
How to Use:
You can blend yogurt into a smoothie, post-workout shake, freeze it before your workout ahead of time and enjoy it as frozen yogurt after your workout, or even add it to some oatmeal mentioned above for a more filling meal!
4. Chia Seeds or Flax Seeds
These two types of seeds are nutrient-dense powerhouses for your muscles, brain, and your digestion.
How to Use:
You can blend these into a shake or smoothie, add them to oatmeal or yogurt, sprinkle them on a salad or some fish, put them in homemade oat or protein bars, or you can mix them with some water and your favorite protein powder.
5. Zucchini
Zucchini? Yes, zucchini! Zucchini is one of the most overlooked healthy vegetables out there, and it’s such a versatile veggie you can use post-workout for a variety of reasons.
Zucchini is rich in Vitamin C, potassium, water, and fiber.
How to Use:
Many people enjoy shredding zucchini into oatmeal (also called zoats) before cooking, but you can also chop it and freeze it and just blend it into your next protein shake—you can’t even taste it! Zucchini can also be roasted, eaten raw with some hummus or yogurt, and it’s also tasty with salt-free seasoning and some fish as a healthy, lean post-workout meal too.
What’s your take on these healthy foods? Have anything else you’d like to share? Let me know in the comments below!
Legion Featured Author
Mike Matthews
Mike Matthews is the founder of Legion as well as the author of several award-winning fitness books, including Bigger Leaner Stronger, Muscle for Life, and The Shredded Chef.
His simple and science-based approach to building muscle, losing fat, and getting healthy has sold over a million books and helped thousands of people build their best bodies ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.
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We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
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That’s why we test every ingredient of every supplement we produce for heavy metals, microbes, allergens, and other contaminants and ensure they meet the strict purity standards set by the FDA.
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While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health.
That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
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Many ingredients in supplements don’t have any scientifically validated benefits. That’s why we only use choice ingredients shown to be effective in peer-reviewed scientific studies.
No Chemical Junk
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
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In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:
I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.
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Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor™, the gold standard of third-party lab testing.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.
This product doesn’t just “contain natural ingredients”—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic sweeteners or flavors of any kind.
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This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
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