--- title: What you eat after a workout can aid recovery. — Clutch Physical Therapy description: Nutrition is a critical aspect of training that’s often either overlooked entirely, or reduced to what’s consumed immediately before and during workouts. The best way to fuel your body is to eat real food. Here’s Kelli Foster’s pick for a plant-based macro bowl that packs in protein, vitamins, and m image: https://learn.clutchpt.com/hubfs/Imported_Blog_Media/Clutch%20PT%20Winter%20Squash%20Farro%20Macro%20Bowl%20by%20Kelli%20Foster-1.jpeg --- [![Clutch, HOME OF THE BEST ATHLETE MECHANICS AND COACHES ON THE PLANET](https://learn.clutchpt.com/hs-fs/hubfs/raw_assets/public/ClutchPT_September2020/images/CLUTCH+LOGO+NEW_white_WITH+mark.png?width=1000&height=800&name=CLUTCH+LOGO+NEW_white_WITH+mark.png "Clutch, HOME OF THE BEST ATHLETE MECHANICS AND COACHES ON THE PLANET")](https://www.clutchpt.com/) - [Book Now](https://www.clutchpt.com/appointments) - [About Us](https://www.clutchpt.com/about) - [What Makes Us Different](https://www.clutchpt.com/) - [Athlete Mechanics](https://www.clutchpt.com/meet-our-athlete-mechanics) - [What We Treat](https://www.clutchpt.com/conditionswetreat) - [What Athletes Say](https://www.clutchpt.com/testimonials) - [Virtual PT](https://www.clutchpt.com/telehealth) - [FAQ](https://www.clutchpt.com/faq) - [Location + Contact](https://www.clutchpt.com/findus) - [Forms](https://www.clutchpt.com/forms) - [Learn](https://www.clutchpt.com/learn) - [Purchase](https://www.clutchpt.com/purchase) - [Book Now](https://www.clutchpt.com/appointments) - [About Us](https://www.clutchpt.com/about) - [What Makes Us Different](https://www.clutchpt.com/) - [Athlete Mechanics](https://www.clutchpt.com/meet-our-athlete-mechanics) - [What We Treat](https://www.clutchpt.com/conditionswetreat) - [What Athletes Say](https://www.clutchpt.com/testimonials) - [Virtual PT](https://www.clutchpt.com/telehealth) - [FAQ](https://www.clutchpt.com/faq) - [Location + Contact](https://www.clutchpt.com/findus) - [Forms](https://www.clutchpt.com/forms) - [Learn](https://www.clutchpt.com/learn) - [Purchase](https://www.clutchpt.com/purchase) # Clutch PT + Performance Blog # What you eat after a workout can aid recovery. [Clutch PT](https://learn.clutchpt.com/blog/author/clutch-pt) Feb 21, 2020 12:00:00 AM # This macro bowl aids recovery for athletes. Nutrition is a critical aspect of training and overall wellness that’s often either overlooked entirely, or reduced to what’s consumed immediately before and during workouts. Sport nutrition in particular has been truncated to supplements and all-too-convenient, highly processed “foods” that are touted to enhance performance and aid recovery. But the reality is, everything you put in your mouth affects how you perform in all physical activities. The best way to fuel your body is to eat real food. Being more intentional about your choices can help you reach your performance goals, and consuming the right nutrients *after* exercise is just as important as what you eat before. In addition, probiotics — the “good guy bacteria” in your gut — have been proven to help absorb nutrients. Probiotics also have anti-inflammatory properties, which makes them even more essential for athletes, particularly those who experience GI distress or discomfort. While there are many supplements on the market, the best way to get them into your system is through real food. Lucky for us, one of our patient athletes, Kelli Foster, is a recipe developer, food editor and author of [The Probiotic Kitchen](https://www.amazon.com/Probiotic-Kitchen-Delectable-Natural-Supplement-Free/dp/1558329897/ref=sr_1_1?crid=EO4E4KE6JR74&keywords=the%20probiotic%20kitchen&qid=1569932687&s=books&sprefix=the%20probiotic%2Cstripbooks%2C138&sr=1-1) as well as an Ironman finisher. Kelli knows firsthand how tough it is to juggle the demands of training, work and parenting, let alone trying to make nourishing post-workout meals. But this kind of self care is critical to your overall health and success as an athlete. Kelli recommends carving out time to meal prep, so when you roll in from that speedwork session, dinner is just a reheat-and-assemble situation instead of a hangry, shove-everything-salty-in-your-mouth debacle that ends with Seamless-ing whatever can arrive the quickest. Here’s Kelli’s pick for a plant-based macro bowl that packs in protein, vitamins, and minerals with hearty vegetables and leafy greens from her first book, [Buddha Bowls](https://www.amazon.com/gp/product/1558329153/ref=dbs_a_def_rwt_bibl_vppi_i0). Top it off with a big forkful of fermented kraut or kimchi for a pop of extra flavor and a dose of probiotics. Now THAT’S Clutch. Thank you, [Kelli](https://www.amazon.com/Kelli-Foster/e/B07C2K8125?ref_=dbs_p_pbk_r00_abau_000000)! ![Clutch PT Winter Squash Farro Macro Bowl by Kelli Foster](https://learn.clutchpt.com/hubfs/Imported_Blog_Media/Clutch%20PT%20Winter%20Squash%20Farro%20Macro%20Bowl%20by%20Kelli%20Foster-1.jpeg) ![Clutch PT Winter Squash Farro Macro Bowl by Kelli Foster](https://learn.clutchpt.com/hubfs/Imported_Blog_Media/Clutch%20PT%20Winter%20Squash%20Farro%20Macro%20Bowl%20by%20Kelli%20Foster.jpeg) **Winter Squash and Farro Macro Bowl** (from Kelli Foster’s cookbook,[*Buddha Bowls*](https://www.amazon.com/gp/product/1558329153/ref=dbs_a_def_rwt_bibl_vppi_i0)*)* Serves 4 -  1 cup pearled farro - 3 ½ cups water, divided - Kosher salt and freshly ground black pepper - ½ cup dried mung beans, rinsed - 2 tablespoons avocado or extra-virgin olive oil, divided - ½ tablespoon vegetarian Thai red curry paste - 2 medium delicata squash - 1 bunch rainbow chard, shredded - ½ tablespoon grated fresh ginger - 2 medium beets, peeled and thinly sliced - Crumbled goat cheese - Toasted pumpkin seeds - 1 recipe Cilantro-Parsley Pesto (below) Preheat the oven to 400°F.  Add the farro, 2 cups of the water, and a generous pinch of salt to a medium saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer until the farro is tender with a slight chew, about 30 minutes. Add the mung beans, remaining 1 ½ cups water, and a generous pinch of salt to a separate saucepan. Bring to a boil. Reduce the heat to medium-low and simmer until tender, about 25 minutes. Meanwhile, prepare the vegetables. Whisk together 1 tablespoon of the oil, curry paste, salt, and pepper in a large bowl. Slice the squash in half lengthwise. Scoop out the seeds. Slice crosswise into 1/2-inch thick crescents. Add the squash to the bowl and toss to combine. Arrange in a single layer on a rimmed baking sheet, and roast until tender and browned around the edges, 25 minutes, flipping once halfway through. Heat the remaining 1 tablespoon (15 ml) oil in a large skillet over medium heat. Add the chard, ginger, and salt. Cook, tossing occasionally, until wilted, about 5 minutes. To serve, divide the farro among bowls. Top with mung beans, roasted squash, chard, beets, goat cheese, pumpkin seeds, and pesto. **Cilantro-Parsley Pesto** Makes 1/2 cup -  2 cups mixed fresh cilantro and parsley - 2 tablespoons toasted nuts or seeds - 2 tablespoons grated Parmesan or Pecorino cheese - 1 tablespoon lemon juice - 1 teaspoon miso paste - 1 clove garlic - 1/4 cup olive oil Add the herbs, nuts, cheese, lemon juice, miso paste, and garlic to the bowl of a food processor or blender. Pulse until finely chopped. Gradually pour in the olive oil while processing continuously. Let us know what you think of this recipe! For more great ideas, please check out Kelli Foster’s cookbooks,[*The Probiotic Kitchen*](https://www.amazon.com/Probiotic-Kitchen-Delectable-Natural-Supplement-Free/dp/1558329897/ref=sr_1_1?crid=EO4E4KE6JR74&keywords=the+probiotic+kitchen&qid=1569932687&s=books&sprefix=the+probiotic%2Cstripbooks%2C138&sr=1-1) and [*Buddha Bowls*](https://www.amazon.com/gp/product/1558329153/ref=dbs_a_def_rwt_bibl_vppi_i0). 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