May 12, 2017Recovery Nutrition
It’s no secret that what an athlete eats after a workout can help him or her recover more quickly and make larger gains. But what are the secrets to knowing exactly what to eat?
Recovery Nutrition Keys
Carbohydrates: Consume at least 50 grams of carbs within 30 minutes of finishing your workout.
Examples: Bagels, graham crackers, pretzels, granola bars, fresh fruit, milk or chocolate milk, and sports bars or drinks
Protein: Consume at least 10-20 grams of protein within 30 minutes of finishing your workout.
Examples: Greek yogurt, cheese, milk or chocolate milk, protein shake, deli meat, nuts, peanut butter, and protein bars
Fluids: Rehydrate with at least 16-24 ounces of fluids for every one pound lost from sweat. Including electrolytes such as sodium and potassium will also enhance rehydration.
- 1 cup skim milk + 1 scoop whey protein powder (20-25 g protein) + 1 banana + ice
Recovery Food Combos
- Protein shakes (pre-made or mixed with water)
- 16 oz shelf-stable milk (e.g., Horizon Organic portable) + 2 granola bars
- 8 graham cracker squares topped with peanut butter + banana + 16 oz water
- 16 oz sports drink + 1 sports bar + 16 oz water
- 1 cup low-fat granola + 16 oz low-fat chocolate milk
- 1 whole grain bagel + 2 scrambled eggs + 16 oz 100% fruit juice
- 2 oatmeal packets mixed with water + 2 Tbsp peanut butter + 16 fl oz skim milk
- 1 cup high-protein cereal (e.g., Kashi Go Lean Crunch) + 1 cup skim milk
- 1-2 peanut butter and jelly sandwiches + 16 oz 100% fruit juice
- 1 turkey/cheese sub + apple slices + 16 oz water
- 1 cup Greek yogurt with low-fat granola and walnuts + 16 fl oz water
- 1 cup chicken noodle soup + grilled cheese sandwich + 16 fl oz water