Since rest day is when your body makes the changes you've worked so hard for, taking time to recover is crucial to your overall success, whether you're a runner pounding the pavement each week or a gym-rat trying to see gains.
To get the most out of your rest day, you need to fuel your body for better recovery and maximum muscle growth.
These simple meals and snacks deliver the right nutrients for resting those muscles when you need it most.
Salty n' Sweet Steel Cut Oats
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Pecans and blueberries pair perfectly with the bitterness of steel cut oats. You can make this recipe in a slow cooker or on a stove in the morning. Both toppings are high in vitamins and minerals, and blueberries pack a punch of antioxidants.
The oatmeal is also great for your heart, promoting cardiovascular strength for your daily runs.
Scrambled Eggs with Goat Cheese and Spinach
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Throw in goat cheese and spinach leaves for a recovery-friendly spin on this breakfast classic.
Not only are eggs an excellent source of protein, but they also have numerous vitamins, like Vitamin D, A and B5, to help restore your body's functions. Goat cheese has far fewer calories and half the sodium of other cheeses, like cheddar, and spinach packs fiber to aid in digestion.
Spicy Sweet Potato Fries
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Make your own restaurant-quality sweet potato fries without all the preservatives.
Cut sweet potatoes into thin slices, toss with olive oil and sprinkle with sea salt and chili powder for an added kick. Bake at 450 degrees for about 20 minutes and serve with your favorite organic ketchup.
Sweet potatoes boast an abundance of fiber to keep you full all day long and contain a healthy serving of carotenoids that help with cell repair.
Cucumbers and Cottage Cheese
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It's important to hydrate on a rest day, too, which you can receive from more than just liquids. Combine water-dense cucumbers with protein-heavy cottage cheese, and you have a simple but effective recovery snack.
Cottage cheese is also rich in B-12, so count that as a bonus toward your energy levels.
Turkey Lettuce Wraps
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Fuel up on the perfect recovery lunch with lean turkey, tomato, avocado, mustard and cucumber, wrapped in lettuce. Feel free to add as many veggies as you want to get even more nutrients and minerals or serve on whole-grain bread for extra carbs.
Turkey is a classic lean protein—great for building muscle mass with minimum calorie damage—and tomatoes are beneficial for your heart, skin and bones.
Bone Broth with Veggies
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Bone broth is all the rage right now and for good reason. It can help heal your gut, protect your joints, promote better sleep, support your immune system and even up your energy levels. You can create the broth from leftovers of bone-in meat or simply purchase pre-made broth at your local grocery store.
Throw in celery, carrots and any other favorite veggies, and you've got a recipe for a savory, delicious recovery soup.
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