Recovery Foods: What to Eat After a Workout

by in Fitness, June 16, 2012
greek yogurt
Eat Greek yogurt after a workout to replenish energy.

Eating after exercise is a MUST for healthy muscles. Recover and refuel with these regenerating foods.

What and When?
The body craves both carbs and protein after exercise. Carbohydrates are required to replenish energy stores, while protein repairs tired muscle fibers.

To optimize results, you want to take in carbohydrate and protein in about a 3 to 1 ratio, that’s 3 grams of carbs for every one gram of protein. Depending on when you exercise, recovery food can be a snack or a meal; either way, look to these 5 recovery foods.

Chocolate Milk
Research studies continue to find that chocolate milk can benefit muscle recovery in athletes. One cup has 23 grams of carbs and 8 grams of protein – that’s just about 3:1.

Chicken Breast
Lean protein like chicken is packed with muscle building amino acids. Three ounces of cooked chicken breast has about 24 grams of protein. Add to pasta or enjoy in a sandwich or wrap; add a piece of fruit or a low fat yogurt to up the carbs and complete the meal.

Greek Yogurt
Go Greek for extra protein – 1 cup has 23 grams – that’s more than double most regular varieties. Top with fresh or dried fruit and granola.

Bars
Occasionally your schedule may not allow for even the simplest meal prep. On those days opt for an energy bar. Look for one that has the proper ratio of carbs to protein like Clif or Luna Bars.

Peanut Butter
You’ll find 7 grams of protein in a serving (2 tablespoons) of peanut butter. Spread on an apple, whole grain bread with jam or blend into smoothie for some super delicious (and budget-friendly) recovery fuel.

More posts from .

Similar Posts

Food Is Fuel: Eat Like A Marathon Runner

It’s a great time of year for runners! The New York City Marathon is just around the corner and proper nutrition and hydration can make or break...

Comments (336)

  1. Chat says:

    Persuades without Antagonizing…

    Some truly interesting details you have written.Helped me a lot, just what I was looking for :D….

  2. Chat says:

    Effectively Persuages with Strong Arguments…

    Wohh just what I was looking for, thank you for posting….

  3. Chat says:

    Taking Broad Perspective…

    Hello There. I discovered your blog using msn. This is a very neatly written article. I will be sure to bookmark it and return to learn more of your useful information. Thank you for the post. I will certainly comeback….

  4. blog.once you pick a niche it’s all…

    about keeping a regular blog posting schedule. blogging is not as simple as we imagine. correctly speaking, it is an art which requires skills to build. suppose you use the right tone and style in the blogging, you are able to…

  5. Mike Carmo says:

    Souls in the Waves…

    Good Early morning, I just stopped in to go to your website and imagined I would say I experienced myself….

  6. Click Here says:

    great…

    Thanks for sharing excellent informations. Your web-site is so cool. I\’m impressed by the details that youˇ¦ve on this website. It reveals how nicely you perceive this subject. Bookmarked this website page, will come back for extra articles. You, my…

  7. Strangers says:

    Strong Consensus Builder…

    I like this web site very much so much fantastic info….

  8. content, are often paid for at different…

    costs depending on the client’s budget. nevertheless, a simple talent can bring you fortune and extra income, and that is what is important!the only thing to do is to know how to apply for online writing jobs. there are various job…

  9. Competitive Edge Writer…

    I simply wanted to thank you one more time for this amazing blog you have made here. Its full of ideas for those who are truly interested in this subject, in particular this very post….

  10. Ran Maramack says:

    The Slave of the Husband…

    Trying to find in advance to researching extra from you afterward!……

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>