Post Workout Omelet. Reprinted with permission from Fresh © 2017 by Donal Skehan, Sterling Epicure. Photography by Donal Skehan
Whether your favorite activity is pickleball, cycling, strength training, gardening, swimming, or simply taking a brisk walk, what you eat afterward can help you recover and feel ready for your next adventure.
The good news? Recovery nutrition doesn’t have to be complicated.
Many active adults focus on exercise itself but overlook the importance of refueling afterward. A balanced combination of protein, healthy carbohydrates, and fluids can help restore energy and support muscle recovery after physical activity. According to the American Heart Association, eating a combination of carbohydrates, protein, and fluids after exercise can help replenish energy stores and support recovery.
Some of the best post-workout foods are also some of the simplest:
- Eggs
- Greek yogurt
- Fresh fruit
- Cottage cheese
- Whole-grain toast
- Salmon
- Lean poultry
- Vegetables
- Nuts and seeds
One of my favorite post-workout recipe discoveries came from a summer cookbook article we published in Healthy Aging® Magazine about Irish food writer and television personality Donal Skehan and his cookbook Fresh.
It’s not often that you try a recipe hoping it’s healthy—but also wondering if it will actually taste good—and hear my athletic sons declare, “Wow, I could eat this every night of the week.”
That was exactly the reaction when I tested Skehan’s Post-Workout Omelet.
Filled with sautéed rainbow chard, cherry tomatoes, garlic, and feta cheese, it delivers a flavorful combination of protein and vegetables without feeling like “health food.” In fact, it’s delicious enough to serve for breakfast, lunch, or a light dinner.
The recipe also reflects an important lesson: healthy eating doesn’t have to be restrictive or complicated. Sometimes the best meals are built from simple ingredients prepared well.
Hydration matters, too. Be sure to replace fluids after exercise, particularly during warm-weather activities. Water, fresh fruit, and water-rich vegetables can all help support hydration. The Academy of Nutrition and Dietetics recommends rehydrating after activity and including both carbohydrates and protein as part of a recovery meal.
Whether you’re training for a charity bike ride, spending the afternoon in the garden, or enjoying an active vacation, choosing nourishing foods after activity can help support recovery and keep you feeling your best.
And if you’re looking for a new recipe to add to your collection, Donal Skehan’s colorful Post-Workout Omelet is a delicious place to start.
Post-Workout Omelet
Makes 4 servings
- 2 teaspoons canola or vegetable oil
- 2 to 3 small stalks rainbow chard with leaves, roughly chopped
- 1 garlic clove, finely minced
- 3 large free-range eggs
- 1/ 3 cup feta cheese
- ¾ cup cherry tomatoes, halved
- 2 tablespoons toasted sesame seeds
- Sea salt and freshly ground black pepper
Heat 1 teaspoon of the oil in a large, nonstick frying pan over medium-high heat and fry the chard until it is tender. When the chard is ready, stir in the garlic and continue to fry for another minute. Season to taste and transfer to a plate.
Whisk the eggs in a bowl until combined and season with salt and pepper.
Place the pan back on the heat with the remaining teaspoon of oil. Pour in the eggs and allow them to set briefly before swirling with a spatula. Add the feta cheese, rainbow chard, cherry tomatoes, and sesame seeds before folding over one half of the omelet.
Slide the omelet onto a plate and serve immediately.
Reprinted with permission from Fresh © 2017 by Donal Skehan, Sterling Epicure. Photography by Donal Skehan
