We know that feeling sore after a workout gives us a sense that we “did something right” but it’s a fact- that we need to recover and incorporating the right foods afterwards helps us recupe faster. After every work we need to replace our muscle’s fuel we burn off to achieve all the benefits from the workout completed. This helps repair damaged muscle fibers and tissues plus replaces lost glycogen stores and rehydrates our body fluids and electrolytes. Make great choices from these 9 Powerful Snacks for Muscle Recovery
Nuts/peanut butter– contains a healthy dose of protein to promote muscle recovery, rich in monounsaturated fats to help prevent heart disease. Nuts & Nut butters are also slow digesting foods so they keep muscle deterioration at bay. If choosing the nutty spreads- combine them with a low carb option such as vegetables, greek yogurt or eating it by itself. Nuts also contain a large dose of Vitamin E- this helps build muscle strength and repair muscle tissue.
Hard boiled eggs– high in protein and Vitamin D- BONUS- Vitamin D aids in muscle growth and helps fight muscle soreness. Egg yolks are loaded in nutrients, provide a great amount of energy, iron and zinc.
Greek yogurt– this food provides more protein per caloie than most foods! A good blend of both casein and whey replacing glycogen stores and amino acids your muscles need to recover.
Protein Smoothie– metabolism boosting- muscle building treats! Protein keeps you full and satisfied, burns fat and repairs muscle fibers. for a shake loaded with vitamoins and minerals to rehydrate oyur muscles and body- try 10oz almond milk, 1/2 frozen banana, 1/2 c frozen blueberries, 1 T almond (nut) butter, 1 scoop G6 Sports Nutriton Replenish. blend- enjoy!
dried fruit– provides vitamins and iron- they’re a great source of concentrated sugar helping your body to replace lost energy stores from your workout
chia seeds– high in protein and Omega 3 fattya cids., fights inflammation, loaded in magnesium, potassium and iron to improve muscle recovery and athletic performance
Cherries– ease muscle pain and reduce inflammation due to cherries having an antioxidant called- anthocyanins
cottage cheese– same as greek yougurt- this food is loaded in protein, amino acids and lutein.
oats– carbohydrates help us fight fatigue and rebuild our glycogen stores
Here’s a great recovery snack recipe combing a few of the listed items above:
Chocolate cherry recovery treats
1 c oats
1 c coconut
1/2 c almond butter/ nut butter
1/2 c chopped cherries
1/4 c chocolate chips
1/4 c flax meal
1/4 c vanilla Prolific whey isolate
1/3 c agave nectar (can use honey)
1 t vanilla extract
1/2 t cinnamon
Mix all items together, chill for 20 minutes. scoop batter into small balls. Enjoy!