Roxana Ehsani, a certified sports dietitian, emphasizes a nutrient-rich diet with protein, fiber, and carbohydrates. She consumes high-quality protein sources daily, such as salmon and dairy. Ehsani includes fruits and vegetables for vitamins, minerals, and fiber. After workouts, she drinks chocolate milk to aid recovery due to its optimal carb-to-protein ratio. For dessert, Ehsani enjoys two-ingredient mango ice cream with added vitamins. Her nutritional choices support energy, muscle building, and recovery.
"I'm pretty good about getting plenty of protein in my meals and snacks. I know it's just going to keep me full for longer, and also aids with muscle repair and recovery."
"Chocolate milk is a great recovery beverage because it has a three-to-one carb to protein ratio to replenish muscle glycogen and electrolytes to make up for lost sweat."
"Usually, I'll try to do that really quickly after the workout, probably right away when I get home."
"I have a big sweet tooth. For dessert, I like to make two-ingredient mango ice cream packed with vitamins."
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