Chocolate Milk (pictured above)
Runners have long sworn by the power of this drink. Full of the perfect carb to protein ratio for muscle recovery and rebuilding (3:1), chocolate milk contains plenty of electrolytes, vitamin D and calcium.
// Any grocery store
Hummus and Pita
Hummus’ iron content boosts your energy, its fiber regulates your digestive tract and its monounsaturated fats reduce belly fat. Add a whole-wheat pita for some slow energy releasing carbs.
// Try hummus, veggies and pita (RMB38) at Ricci Creative Eats, Shop 015B, G/F, Popark Mall, 63 Linhe Zhong Lu, Tianhe District 天河区林和中路宝泰购物广场1楼015B室 (3809 6330)
Protein Shake
Protein shakes can be as simple as putting a scoop of protein powder in water or almond milk. Want added potassium and flavor? Toss in a banana with a scoop of natural peanut butter.
// Hemp and whey options on tmall.com, search ‘蛋白质粉’
Kidney Bean Salad
Kidney beans contain 14 grams of both protein and fiber in every cup. They help regulate the body’s insulin response to nutrients – a key component for muscle building. Tired of just beans? Make this high-protein salad with feta and cucumber on hurrythefoodup.com.
// Most grocery stores
Coconut Water
Endowed with five essential electrolytes – potassium, magnesium, calcium, sodium and phosphorous – nature’s sports drink helps build muscle and promote heart health without all the excess sugars of man-made workout beverages.
// Find Vita Coco in most grocery stores or stick a straw into a whole coconut
Walnut Eggs
Grind up 1/2 a cup of walnuts in a blender. Add three eggs and 2 ounces of water. Blend again, then cook on medium-low heat, stirring like scrambled eggs. Eggs have lots of protein and amino acids while walnuts’ antioxidants combat oxidative stress caused from working out.
// Eggs and raw walnuts available at Olé, Shop M21, TaiKoo Hui, 383 Tianhe Dong Lu, Tianhe District 天河区天河东路383号太古汇M21室 (3868 2166) CG
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