Rich in electrolytes and therefore valuable for the replenishment of those lost in sweat, coconut water can help maintain smooth muscle contractions and energy levels, particularly in hot climates.
Another high-quality natural source of electrolytes is found in certain seaweeds. Dulse in particular has a nicely balanced electrolyte profile. I use dulse in several of my exercise-specific recipes, including the energy bars, sport drinks, and gels.
The combination of glucose– and fructose-rich foods makes for an excellent quick-energy, endurance-boosting fuel. Designed to be used during moderately intense exercise, these gels digest remarkably easily and get carbohydrate to the working muscle quickly without robbing digestive energy.
One of the healthiest and most effective stimulants before exercise is the South American herb yerba mate. Packed with several trace minerals, vitamins, amino acids, and antioxidants, yerba mate is a nutritional powerhouse.
Immediately following a workout, the best snack to eat is one consisting primarily of simple carbohydrate. (a protein "construction" meal should come later.) As I noted earlier, the 45 minutes immediately following a workout is referred to as the fuel window; this window is the best time for the athlete to consume high-quality food. Fed within that window, the muscles will be better able to absorb the carbohydrate in the food, speeding recovery.
To speed recovery, the body needs simple carbohydrate to enter the bloodstream – the quicker the better. (..a) small amount of protein helps speed glycogen synthesis, the rate at which the muscles absorb the carbohydrate. (…a) small amount of hemp oil in the recovery drinks helps in the repair of soft-tissue damage.
Once the hour has passed since eating your post-exercise snack, it's time for a complete nutrient-rich meal. Ideally, this meal will consist of high-quality, easily digestible raw protein such as hemp, omega-3 fatty acids (also from hemp and flaxseed), and vitamins and minerals from natural whole-food sources. (…) a liquid meal shortly after exercise is of value because the majority of the body's blood will be busy rapidly circulating throughout the body, clearing lactic acid and other metabolic waste from the extremities and delivering nutrients.