It’s evident that what you eat largely influences energy and performance levels, but as research shows, what you ingest following a training session is key to recovery. See, most fitness enthusiasts get the exercising side right, but, when it comes to proper nutrition for recovery, the majority are falling short.
Eat for recovery
The quicker and sooner you provide your body with the valuable nutrients, the faster your recovery rate is going to be. There are two main goals of post workout eating: replenishing the empty energy tanks and assisting with the muscle damage rebuilding process. As long as you’re getting these two needs met, you’re on the right track.
The eating menu
So who should a post-workout menu look like? The answer is simple. You need two things in your menu: carbohydrates and protein. Carbohydrates are key to replenishing the empty energy tanks so you’ll be ready and set for the next workout. Protein provides your body with the essential amino acids for rebuilding muscle tissue damage. Research shows that taking both components together yields the best recovery results.
Here are some of the best foods and meals for post workout recovery:
- Vegetables and fruits: these should be the staple of your diet, whether you’re exercising or not. The more varied the colors, the better.
- Lean meat: the main source of protein which is critical for recovery. If it’s not an option, try whey protein or use supplements.
- Milk-shake: research shows that ingest a milk-based drink following a training session, yields better recovery results than drinking traditional carb-based shakes or just drinking mere water.