The Best Foods To Fuel Your Body Post-Workout
I get it, sis. You just worked your tail off with a workout where you felt you could literally feel your calories burning off for good. But the work doesn't end there. While we're all trying to channel our inner Tracee Ellis Ross and Angela Bassett, a solid workout isn't enough. Even if you feel like you just did all the cardio in the world. What you eat after your workout can play a major part in your lifestyle choices.
And while it's tempting to treat yourself to Chick-Fil-A and Dairy Queen, there are better options that will fuel that intense workout.
Potatoes
While French fries are clearly not the best option to load up on after working out, that doesn't mean you can't eat regular potatoes (i.e. baked potatoes, sautéed potatoes, and such). When prepared the right way, they can actually serve as a good carb and restore your body with necessary glycogen, which helps keep your blood sugar levels on point. It goes without saying that fruits and vegetables are great for after a workout, but the key is balance. And that's where potatoes come in. Other good carbs include oatmeal, crackers, a granola bar (read the label), and dried fruit.
Protein
Your body will definitely need to refuel after you hit the gym (or your living room floor). While carbs are great to stock up on (the good kind of course), there's also a need to replenish your body with protein. Basically, carbs and protein are the yin and yang to the best foods for your workout. Since carbs have already been covered, great sources of protein include quinoa, cottage cheese, kefir, eggs, turkey breast, and nuts such as almonds. Of course, you can expand outside of that and go for tofu, fish, and beans too.
Balanced Meals
It might not be a good idea to eat too much after a workout (hey, cramps) but there's definitely room for a well-balanced meal; especially one to two hours after your workout session. Considering the idea of a well-balanced meal has been argued lately, it's safe to say it includes a healthy meat choice like grilled chicken or salmon, a good carb like rice or potatoes, and of course a fruit and/or vegetable. If you're vegan, you've already found a great protein substitute for chicken and fish. But in case you need a few more, there's always the likes of quinoa, tofu, and mushrooms.
Smoothie
Smoothies are always great after a workout because you can literally just throw in a bunch of nutrients and enjoy. It's quick, it's easy, and it's healthy. Another bonus is that it gets you full and causes you to steer away from feeding your hunger with unnecessary food that's not even healthy. Here's a quick tip for smoothies: the key is avocado. That's the ingredient that makes you fuller for a longer period of time, even more than fruit. Plus, it's full of healthy fats that can help your joints before you jump into your next workout.
Snack
If you're like me, you can find any excuse to indulge in a snack. Thankfully, an amazing workout is a great reason, as long as it's a healthy choice. Some of them include a cup of chocolate milk (yes, you can do it, sis), whole wheat toast with peanut butter and banana, hard-boiled eggs with whole wheat toast, a protein smoothie, a veggie omelet, and so on and so on. These snacks and other healthy options are great to eat while you prepare your well-balanced meal. Sidebar: almonds and oranges are also a great combination. Who else remembers when Destiny's Child singer Michelle Williams spilled that that was Beyonce's go-to when she was preparing for Coachella?
Fat
Not all fats are bad to eat after a workout. Like many other things on this list, it really just depends on the kind you select. For example, whole milk is better at boosting your muscle growth compared to skim milk, at least after a workout. While you should definitely put a ceiling on how much fat you eat after a workout, there's no need to ban it from your post-workout diet altogether. Some examples of good fats are dark chocolate, whole eggs, fatty fish like salmon, nuts, chia seeds, and avocados.
Bread or Yogurt
Just like fats, it depends on the kind. But when you spring for the right one, your body is definitely getting the fuel it needs after a good cardio session. For yogurt, I think we all know the best kind to eat is Greek. And feel free to add some fruit or granola into it for taste. For bread, the best kind is whole wheat. You can toast it and add peanut butter or almond butter or make a sandwich with turkey or chicken and soup on the side.
Featured image by Shutterstock
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Charmaine Patterson is a journalist, lifestyle blogger, and a lover of all things pop culture. While she has much experience in covering top entertainment news stories, she aims to share her everyday life experiences, old and new, with other women who can relate, laugh, and love along with her. Follow Char on Twitter @charjpatterson, Instagram @charpatterson, and keep up with her journey at CharJPatterson.com .
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
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ItGirl 100: Get To Know Some Of The Most Inspiring And Empowering Women On Our List
The ItGirl 100 List, in partnership with Hyundai, is a celebration of 100 Black women who aren’t afraid to pull up their own seats to the table.
We often see lists featuring amazing women who are seasoned in this thing called life, and our ItGirl 100 List gives flowers to the people they’ve passed the torch to: young millennial and Gen Z women who are innovating and disrupting in today’s world of advancement.
xoNecole has partnered with Hyundai for its inaugural ItGirl 100 List to give these women their flowers today. It’s a celebration of 100 Genzennial women who have built their own tables, launched new businesses, and redefined what it truly means to be blessed, booked, and busy.
Here’s a snapshot of fun facts from a few of the women listed on the ItGirl 100, representing the East, West, Midwest, and South:
EAST
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DJ 9AM: DJ & Curator
Representing: Brooklyn
Ultimate ItGirl Song: "On My Mama" by Victoria Monét
Favorite OG It Girl: Nia Long
Zodiac Big Three: Cancer Sun, Taurus Moon, Pisces Rising
Favoring open-format, multi-genre mixes, this DJ has created a winning reputation for rocking a crowd with seamless transitions and selections, always representing Southwest musical and cultural influences.
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Tiffany James, Founder, Modern BLK Girl
Representing: Brooklyn
Ultimate ItGirl Song: "Lucky Girl" by Carlina
Favorite OG It Girl: Naomi Campbell
Zodiac Big Three: Sagittarius Sun, Leo Moon, Virgo Rising
Modern BLK Girl is one of the leading investment groups among women of color, and the founder serves as an avid investor, community builder, and advocate. Tiffany James is also a mentor, utilizing her unique combination of financial and fashion expertise.
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Kat Mateo, Casting Director
Representing: New Jersey
Ultimate ItGirl Song: "Princess Going Digital" by Amaarae
Favorite OG It Girl: Kelis, Eve, Lil Kim
Zodiac Big Three: Aries Sun, Cancer Moon, Cancer Rising
Thriving as a casting director and stylist, Kat Mateo offers a unique point of view that has shaped New York Fashion Week shows, ad campaigns, and editorials. She has also been a major contributor to cultural conversations related to fashion and inclusivity.
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Denise Stephanie Hewitt, Photographer
Representing: Brooklyn
Ultimate ItGirl Song: "Experience" by Victoria Monét
Favorite OG It Girl: Hannah Montana
Zodiac Big Three: Taurus Sun, Aquarius Moon, Aquarius Rising
This Gordon Parks Foundation scholar is a full-time student who has been working to expand her freelance career in photography. Denise is also been featured among Essence's inaugural list of "Top 10 Creators Under 30," for her unique aesthetics and perceptions through her art.
WEST
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Nayamka Roberts-Smith, Aesthetician
Representing: Los Angeles
Ultimate ItGirl Song: "Tomorrow 2" by GloRilla & Cardi B
Favorite OG It Girl: Meagan Good
Zodiac Big Three: Sagittarius Sun, Leo Moon, Capricorn Rising
Nayamka Roberts-Smith is an award-winning professional in the skincare industry and serves as an educator, offering knowledge on beauty culture. She also is a well-sought-after speaker on beauty and women’s issues, with a following of more than 1 million on social.
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Desiree L. Talley, Esq., Vice President, Legal & Business Affairs, Revolt TV
Representing: Los Angeles
Ultimate ItGirl Song: "Nice" by The Carters
Favorite OG It Girl: Issa Rae
Zodiac Big Three: Cancer Sun, Scorpio Moon, Cancer Rising
An attorney and storyteller, Desiree L. Talley meshes relatability with her legal smarts for the culture. She advocates for cultural advancement and societal change through her POPLAW Podcast while balancing her executive duties at Revolt TV.
Marley Rae
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Marley Rae, Organizer, WalkGood
Representing: Los Angeles
Ultimate ItGirl Song: "Nice For What" by Drake
Favorite OG It Girl: Mariah Carey
Zodiac Big Three: Capricorn Sun, Taurus Moon, Leo Rising
Marley Rae is a Nike Athlete, certified yoga instructor, COO, and Director of Health and Wellness for WalkGood LA, a family-founded non-profit organization. She is dedicated to fostering understanding and care in local and global communities.
MIDWEST
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Shawnee Dez
Representing: Chicago
Ultimate ItGirl Song: "FreeBody Freestyle" by Shawnee Dez
Favorite OG It Girl: Toni Morrison
Zodiac Big Three: Cancer Sun, Aquarius Moon, Cancer Rising
Shawnee Dez is an artist who's all about captivating her audience through encouragement and empowerment. Her music features fluid harmonic layering, live instrumentation fused with digital production, and her unique multi-talented voice in an alto melodic tone.
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Bianca Pastel, Visual Artist
Representing: Chicago
Ultimate ItGirl Song: Anything by Whitney Houston
Favorite OG It Girl: Grace Jones
Zodiac Big Three: Taurus Sun, Leo Moon, Sagittarius Rising
Bianca Pastel's artistic portfolio includes fine art, illustrations, and animation, and she's worked with clients including Disney Pixar, and the NFL, to name a few. Her focus is "empowering the experience of being a Black child and dealing with mental health issues."
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Donyale Walton, Founder, Hoop Mobb
Representing: Detroit
Ultimate ItGirl Song: "Yeah I Said It" by Rihanna
Favorite OG It Girl: Aaliyah
Zodiac Big Three: Virgo Sun, Libra Moon, Capricorn Rising
Donyale Walton's brand Hoop Mobb, celebrates the Black and Brown fashion and cultural impact and presence of hoop earrings. It's grown to earn more than seven figures in annual revenue and a nationwide community of loyal consumers.
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Ticara Devone, Content Creator
Representing: Chicago
Ultimate ItGirl Song: "She's a Bitch" by Missy Elliott
Favorite OG It Girl: Ananda Lewis
The Zodiac Big Three: Libra Sun, Taurus Moon, Virgo Rising
A trusted sneaker enthusiast and content creator, Ticara Devone uses dynamic storytelling to hold space for others with a passion for sneakers. A published writer, she’s worked with brands including Nike and Footlocker and inspires us all by ensuring women are vocal and seen in the multi-billion dollar shoe space.
SOUTH
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AllyiahsFace, Content Creator
Representing: Atlanta
Ultimate ItGirl Song: "Go Off" Doja Cat
Favorite OG It Girl: Gabrielle Union and Halle Berry
Zodiac Big Three: Gemini Sun, Leo Moon, Scorpio Rising
AllyiahsFace's YouTube channel has more than 830,000 subscribers, and she's been hitting the ground running since 2015. Her content creation, which centers on beauty, fashion, and lifestyle, has led to a lucrative career and drawn a close-knit social and real-life community to view and be inspired.
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Jaycina, Executive Director, Tender
Representing: Atlanta
Ultimate ItGirl Song: "All I Got" by Amel Larrieux
Favorite OG It Girl: Tracee Ellis Ross
Zodiac Big Three: Leo Sun, Sagittarius Moon, Sagittarius Rising
Jaycina is a signed model with a nonprofit that works to provide support and community for single mothers in Atlanta. She's also appeared in campaigns for brands including Fenty and GAP as well as features in all your favorite magazines and on billboards across the country.
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Asha Christian, Founder, Coily App
Representing: Atlanta
Ultimate ItGirl Song: "It's My Life" by Mariah Carey
Favorite OG It Girl: Toni Childs (Girlfriends)
Zodiac Big Three: Sagittarius Sun, Leo Moon, Leo Rising
Asha Christian created Coily to provide beauty recommendations utilizing social data. It offers a more personalized, AI-driven experience for users and part of her mission is to provide solutions related to diversity and put the focus back on the consumer. Meshing tech and culture, Christian is innovating with options that exemplify the Black girl magic needed in tech.
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