10 Plant-Based Fiber Sources for After Exercise
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Leesduur: 4 min
As someone who's very interested in health and enjoys a sporty lifestyle, I know how important it is to take good care of your body after an intense workout. One aspect that's often overlooked is fiber intake.
Fiber is essential for healthy digestion, but it also plays a crucial role in the recovery process after exercise. In this article, I'll explain which plant-based fiber sources you can incorporate into your diet, each with its own benefits for exercise.
Fiber supports digestion and muscle recovery after exercise; chia seeds, quinoa, sweet potato, and avocado support energy levels, muscle building, and have anti-inflammatory properties.
Berries, lentils, oats, and broccoli contain antioxidants, iron, and protein that aid recovery, blood circulation, and muscle growth after workouts.
Chickpeas and apples are high in fiber, hydrating, and promote gut health; hummus and smoothies are easy recovery meals with essential nutrients.
1 - Chia seeds
Chia seeds are little powerhouses when it comes to fiber content. Besides the fact that the protein in chia seeds helps build muscle, they also contain omega-3 fatty acids.
These fatty acids have anti-inflammatory properties and aid muscle recovery. They also support your heart, skin, and hair. I like to add them to my smoothies or oatmeal after a tough workout.
2 - Quinoa
Quinoa is an excellent source of fiber and contains all nine essential amino acids, making it a complete protein. This is especially beneficial for muscle recovery and growth.
Quinoa is ideal for athletes because it contains healthy carbohydrates and plant-based proteins. This fiber-rich product is a staple in many vegetarian recipes , and I often incorporate quinoa into my pre-workout meals.
3 - Sweet potatoes
Sweet potatoes are rich in fiber and packed with complex carbohydrates, which restore and replenish your energy levels after an intense workout.
This source of fiber has a low glycemic index (GI), which means that the carbohydrates in this product are absorbed slowly into the blood and are therefore also digested slowly.
This will also slow down the rise in blood sugar. Sweet potatoes are also a good source of vitamins A and C, which contribute to a healthy immune system. That's why I often include sweet potatoes in my meals right after I've finished exercising.
4 - Avocado
Avocados are not only a good source of fiber, but also contain fats that can reduce inflammation and promote muscle tissue repair. Avocados contain good, healthy fats.
These fats contain beta-sitosterol, a substance that ensures that excess bad cholesterol is removed and good cholesterol is increased.
A simple avocado salad is one of my favorite recovery meals; it's filling and quick to make.
5 - Berries
Berries like raspberries, blueberries and strawberries are rich in fiber and packed with antioxidants.
These antioxidants help combat free radicals produced during exercise, speeding up the recovery process. I like to mix berries into my yogurt or eat them as a snack.
Note: If your goal is muscle growth, it's best to avoid consuming high doses of antioxidants before exercise. High doses of antioxidants reduce the "damage" to your muscles, which is essential for muscle growth.
6 - Lentils
Lentils are an excellent source of both fiber and protein, which helps build muscle mass.
They also contain iron, which is important for red blood cell production and oxygen transport to the muscles. Lentil soup is a nutritious choice after a tough workout.
Bonus tip: Combine lentils with some vitamin C-rich fruit to improve the absorption of the iron in the lentils. Plant-based iron is typically less well absorbed than iron from animal sources.
7 - Oatmeal
Oatmeal is not only rich in fiber, but also contains beta-glucans, which are good for the immune system, blood counts and intestinal function.
It's a perfect base for a recovery meal and can easily be combined with fruit and nuts for added nutrients. I often make oatmeal after a workout when I need a quick meal on the table.
8 - Broccoli
Broccoli is packed with fiber and vitamin C. It has anti-inflammatory properties and helps produce collagen, which is essential for connective tissue regeneration. Broccoli is also rich in iron, which you need after exercise.
During a workout, your muscles burn iron, and you also lose iron when you sweat. That's why I often roast broccoli as a side dish with my dinner.
9 - Chickpeas
Chickpeas are rich in fiber and vegetable protein, making them ideal for muscle recovery. They also contain magnesium, which is good for muscle function and can sometimes help with cramps.
My favorite chickpea dish is a delicious homemade hummus. Super simple, rich in nutrients, and delicious with, for example, some sourdough bread or some vegetables.
This is what you need:
- 400 grams of chickpeas
- 3 tablespoons tahini
- 2 tablespoons lemon juice
- Garlic to taste
- Extra virgin olive oil
Here's how to make it:
- Place all ingredients in a blender
- Add 2 - 4 tablespoons of extra virgin olive oil
- Blend to desired texture and add some water/olive oil if necessary
Extra tip: if you want a smooth texture, add some ice cubes to the blender at the end.
10 - Apples
Apples are a convenient, high-fiber snack that also contains pectin. Pectin is a type of soluble fiber that's good for gut health.
Apples are also hydrating, which is important after exercise. An apple with a handful of nuts is one of my go-to snacks. You could also add an apple to a smoothie if you prefer a more filling meal.
In short, incorporating these fiber-rich foods into my diet always helps me recover optimally after exercise.
Whether I choose a chia seed smoothie, a quinoa salad, or lentil soup, these plant-based sources offer countless health benefits and improve my athletic performance. Try adding these ingredients to your favorite dishes and experience the benefits for yourself!
Jochum Smid
Jochum Smid is a biobased chemist specializing in orthomolecular nutrition. He develops and selects the nutritional supplements at Natuurlijk Presteren and has a passion for biohacking, science, and healthy eating.
