Exercise Recovery Foods
As discussed in previous posts, nutrition is a key component of athletic performance. As sports scientist Ron Maughan puts it,
“A great diet cannot make an average athlete elite, but a poor diet can make an elite athlete average.”
This applies to anyone who engages in physical activity on a regular basis. You may not consider yourself an “athlete”, but if you regularly exercise in any capacity, proper nutrition is important for you too.
And while it is common to focus on the foods you eat before exercising, it is equally important to pay attention to the foods you eat after exercising. In fact, you haven’t finished your training until you’ve refueled!
This is especially true because after exercise your body is primed to make good use of the nutrients you eat. After exercise your body is ready to use carbohydrates to refuel your glycogen (carbohydrate energy stores) in your muscles, and it is more likely to use protein as a building block for growing muscle (aka muscle protein synthesis). So in order to get the most benefit out of your workout, it’s best to refuel with a good meal!
When refueling post-exercise, practice balancing meals with a combination of protein and carbohydrates. Here are some excellent recovery foods to choose from:
Greek Yogurt
Great source of protein. Choose an option low in added sugar.
Sweet Potatoes
Provides complex carbohydrates to refill energy stores. A dense source of potassium to prevent muscle cramping.
Blueberries
The antioxidants help reduce inflammation.
Oatmeal
A source of complex carbs for replenishing glycogen stores.
Tart Cherries
The antioxidants aid in alleviating muscle soreness.
Avocado
The monounsaturated fats (MUFAs) help reduce inflammation and aid in the absorption of essential vitamins. Spread it on toast for a source of complex carbohydrates.
Cottage Cheese
High in protein. Replaces sodium from sweat losses. A good source of calcium for bone strengthening.
Dried Fruits
An on-the-go option of natural sugars to restore glycogen levels. Includes fiber for satiety.
Eggs
A versatile source of protein.
Beef
A nutrient dense protein option that provides iron, a micronutrient that most athletes do not get enough of.
Tofu
A good source of plant-based protein. Another good source of calcium for your bones.
Salmon
A nutrient dense source of protein for muscles, Omega-3 fats for lowering inflammation, and vitamin D for bone health.
Milk
A tried-and-true beverage option for athletes, given its balance of protein and carbohydrate. Calcium and vitamin D support bone health.
Bananas
A source of natural sugar that replenishes glycogen losses. Potassium reduces risk of muscle cramping.
Whole Wheat Pasta
A source of complex carbohydrates for refueling energy stores. Provides more protein than the refined grain alternatives.
Mixed Nuts and Nut Butters
A convenient source of protein and healthy fats. Salted varieties replace sodium losses from sweat.
Working with a dietitian is a great way to learn how to eat for your athletic pursuits. If you would like to work with me, schedule a FREE discovery call here.