Post Workout Meals To Help Fuel Recovery

0

Living in a town like Park City, it’s hard to sit still. From mountain biking, trail running, skiing and snowboarding to pilates, yoga, high-intensity workouts, cross-fit and beyond. After going hard in class or on the trail, if you’re like me, you’ll probably want a delicious meal that will satisfy your hunger, fuel recovery and hopefully help you to continue to bask in that post-workout high of happiness, energy and well-being.

It is important to make sure to hydrate right away and eat a well-balanced meal. The intensity of your sweat session can help determine what type of food you need to refuel with, consuming carbohydrates and protein immediately after exercise has shown to be an excellent strategy to restore energy to your muscles.

Here is a round-up of some of our favorite restaurants to grab a post-workout meal:

Five5eeds

Hulk Smoothie Bowl

Close to many trails, the slopes, the PC MARC and Silver Mountain Sports Club, Five5eeds is a great spot to fuel up post fitness activities. Known for their creative, healthy fare and their tasty juices and smoothies, grab one of their Hulk smoothie bowls, filled to the brim with a blend of spinach, matcha, banana, mint, dates, cacao, coconut creme, granola and coconut. Or try something a little more traditional with that added bonus of protein like their Eggs Any Way You Like – you can get them poached, scrambled or fried, with a side of toast, bacon or sausage. But a personal favorite is the PC Superfood Grain Salad that packs a punch with an abundance of super foods that will offer all the nutrition, health benefits and energy we need to nourish ourselves.

Element Kitchen & Bakery

Smoked steelhead

Close by to Five5eeds, another refuel option is Element Kitchen and Bakery. Their motto is “Great food doesn’t have to be complicated,” and we agree with their quick and easy healthy gourmet food options. Two of our favorite dishes to grab post-workout are the avocado toast: smashed avo, on gluten-free toast with grilled lemon, greens, orange-infused olive oil and grey salt, and the black tea smoked steelhead and quinoa with chard and orange cumin vinaigrette.

Harvest

Buddha Bowl Of Goodness

On the cusp of Main Street Park City, Harvest is a convenient spot to fuel up post-hike or pre-ski with it being walking distance to the Town Lift. The team at Harvest creates delicious, health-conscious meals like the Buddha Bowl Of Goodness–filled to the brim with brown rice, butternut pumpkin puree, oven-roasted tomatoes, fermented cabbage, pickled onions, hard-boiled egg, herb ricotta, avocado, herb salad, seeds and miso ginger dressing, and the Harvest Mediterranean Plate with a protein-packed poached egg, romesco, halloumi cheese, roasted broccolini, beets, tomatoes, mushrooms, red peppers and dukkah.

Vessel Kitchen

Poke bowl

Vessel Kitchen is a farm-fresh, fast-casual restaurant in Kimball Junction close to Silver Mountain Sports Club, Basin Recreation, Orange Theory, Boom Cycle Room and Salt Pilates. They believe that if you give your body good fuel, it will take you to even better places, and we couldn’t agree more! Choose from one of their signature bowls, our favorite being the poke bowl loaded with yellowfin tuna in a soy-ginger marinade, orzo and beluga lentils, cucumber slaw, avocado and pickled ginger. Or, our favorite salad is the Chicken Little Salad: chicken breast, maple pancetta, kale, arugula, Israeli salad, charred corn esquites, jicama and citrus mango dressing. Vessel creates a dining experience that leaves you feeling better on the way out the door than you did on the way in.

Protein Foundry

PB Edge Shakeout

Next to Vessel Kitchen, the Protein Foundry is the new kid on the Kimball Junction block and is a welcome addition. One of our favorite grab-and-go items is the PB Edge Shakeout, featuring unsweetened almond milk, banana, strawberries, blueberries, organic peanut butter and chocolate protein. Think: energize, restore and refuel. Another great option is the Greek yogurt bowl, which is high in protein and low in calories, fat and sugar. Try the ARES – plain or vanilla Greek yogurt, banana, strawberries, organic hemp granola, bee pollen and local raw honey.

Fairweather Natural Market

Fairweather smoothie

Fairweather offers the only organic juice bar in town, with a wide array of vegan and organic baked goods, including gluten-free options. Near the PC MARC and Silver Mountain Sports Club, Fairweather is a local’s favorite to grab a healthy post-workout meal. Currently, our favorite smoothie is the Hulk – almond milk, almond butter, banana spinach, kale and spirulina. And if you want something a little more substantial, their raw kale salad is mighty and tasty.

Whole Foods Market

Make your own salad

We love popping by Whole Foods post-workout, for quick and easy meal solutions, with local and organic choices.  Grab a freshly-made sushi roll with brown rice or make your own salad with some protein (like salmon or grilled chicken) to boost your energy.

Silver Mountain Sports Club & Spa

Leafy Green smoothie

With locations in both Prospector Square and Kimball Junction, the Silver Mountain Sports Club serves up a selection of tasty smoothies that are great to refuel with post-workout. Our favorite is the Leafy Green, which is a mix of kale, spinach, pineapple, mango, lemongrass,and ginger.

As a bonus, here is a quick ski conditioning workout that you can do outside or in your living room:

Do all six exercises six times, resting for 30 seconds in-between sets.

[Note on progression – start with low reps and work your way up as you continue to get stronger]

  • Squats: Standing with your feet a little more than shoulder-width apart, lower into a seated position until your thighs are parallel to the ground. Keep your heels grounded and your knees behind your toes. Maintain a strong core and hold your arms by your hips for alignment. Repeat 10-20 times depending on your fitness level currently.
  • Alternating lunges: Set your feet shoulder-width apart and step forward with your left foot into a lunge. Keep your left leg bent at 90 degrees, and your right knee almost touching the ground behind you. Pushing off your front heel, return to the starting position with your feet apart. Repeat on the right leg. Do 10-20 reps for each leg.
  • Jump Lunges: Perform a lunge with your left leg forward. Then jump up and switch legs in the air, landing with your right foot in front of you and your left foot back. Repeat 10-20 reps for each leg.
  • Plank: Hold a plank on your elbows and either toes or knees for 60 seconds.
  • Russian twists:  Sit on the ground and lean up slightly with your knees and hips bent and feet off the floor. Engage your core and rotate your upper body as far as you can to the right. Return to the center and then twist to the other side. One repetition is a twist to each side. Perform 10-20 reps (*add weights if you’d like)
  • Burpees: one of the best full-body exercises out there. From a standing position, drop into a squat with your hands on the ground just in front of your feet. Kick your feet back behind you, keeping your arms extended so you are in a raised plank position. Jump your feet back towards your hands, then leap into the air with your arms straight above you. Start with 5 reps and progress to 10.

And don’t forget to cool down with a stretch. Try these for 15- 20 seconds each, alternating legs when needed:

  • Cat-cow
  • Downward dog
  • Standing quad stretch
  • Side lunge stretch

I’m Rachel, and I’m a new addition to the Dishing PC Team! I am a certified personal trainer, health coach, activity partner and adventure concierge for the pursuit of fitness and movement in the outdoors. I create custom outdoor fitness workouts and experiences to get you moving, connecting more deeply with nature and creating space for you to live your life in radical amazement. You can follow my adventures on Instagram @rachshredgnar and check out my personal training website.

 

Share.

About Author

Rachel Friedman Elberts is a personal trainer and health coach for the pursuit of fitness & movement in the outdoors based in Park City, Utah. Check her out at www.stokecoach.com. She was born and raised in New York City, but was called West by the Mountains. She's worked in the Outdoor Industry for the past 8 years and has found a deep love for connecting people, building relationships, and connecting more deeply with nature. You can probably find her either being active in the outdoors hiking, backpacking, playing tennis, golf, on her SUP, Snowboard, Mountain Bike, or taking pictures, being creative in the kitchen, discovering new experiences and restaurants in her community and traveling to places near and far that fill her with awe and wonder. Follow her adventures @rachshredgnar on Instagram.

Comments are closed.