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. [...]The information and facts mentioned within the article are some of the most effective out there [...]…

  2. go here says:

    site…

    What i don\’t understood is if truth be told how you\’re no longer really much more well-preferred than you may be right now. You are so intelligent. You understand therefore considerably relating to this topic, made me individually imagine it from…

  3. Derick Hessong…

    Derick Hessong…

  4. Thorn of Girl…

    Excellent facts could be discovered on this internet website….

  5. LOL great idea…

    [...]I not to mention my pals happened to be viewing the nice tricks located on the blog and then got a terrible suspicion I never expressed respect to the site owner for them. Most of the men appeared to be excited to read through them and have quite …

  6. I think, that you are not right. I am assured. I can defend the position. Write to me in PM, we will talk….

    It is interesting. You will not prompt to me, where I can read about it?…

  7. Websites you should visit…

    [...]below you’ll find the link to some sites that we think you should visit[...]……

  8. You should check this out…

    [...] Wonderful story, reckoned we could combine a few unrelated data, nevertheless really worth taking a look, whoa did one learn about Mid East has got more problerms as well [...]……

  9. Gems form the internet…

    [...]very few websites that happen to be detailed below, from our point of view are undoubtedly well worth checking out[...]……

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>