1 of 15
Overview
Post-exercise recovery can be simplified into '3 Rs' Rehydrate, Refuel and Rebuild. Rehydrating replaces lost fluids and electrolytes from sweat, while refueling focuses on carbs to restore muscle glycogen and essential amino acids from high-quality proteins help repair and rebuild muscle tissue and stimulate muscle growth. As a general rule, try to get 15 to 25 grams of protein and 0.5 to 0.7 grams of carbohydrate per pound of body weight right after you exercise. Since whole foods contain compounds such as antioxidants that may provide even more recovery benefits, focus on whole foods first and supplements second.
Image Credit: AdobeStock
7 of 15
6. Cottage Cheese with Fruit and Cereal
Cottage cheese has one of the best protein-to-calorie ratios. A cup of two percent cottage cheese has 200 calories and 27 grams of protein and no added sugars. What's more, cottage cheese is one of the richest sources of the amino acid leucine — with nearly three grams per one-cup serving. Leucine is most important amino acid for building muscle. But for leucine to increase muscle protein synthesis, insulin is essential, so carbohydrates are needed with leucine to raise insulin levels. To get enough carbs with your cottage cheese, add one cup of fresh fruit (strawberries, pineapple or grapes), and top it off with one-quarter cup of whole grain cereal or granola.
Image Credit: Flickr RF/Getty Images
8 of 15
7. Cereal with Milk and Glass of Fruit Juice
Andrea Chernus, M.S., RD, CSSD, co-author of "Nutrient Timing for Peak Performance "says the goal is to refuel as soon as you can. "Post-exercise, muscles are primed to take up glucose and amino acids," she explains, "and the enzymes for storing these nutrients dissipates in time." It can be as simple as a bowl of cereal with plenty of milk and a glass of 100-percent fruit juice for extra carbs. In this case, you don't need to choose a low-sugar, fiber-rich, whole-grain cereal to eat immediately after exercise, as this is the one time when you really benefit from quick-digesting sources of carbs. Instead, choose a sweetened cereal and blend it with a more wholesome choice.
Image Credit: graletta/AdobeStock
9 of 15
8. Fruits and Vegetables
One of the best ways athletes can enhance recovery is by simply eating or drinking fruits and vegetables, during and after exercise, explains David Nieman, DrPH, Professor, Exercise Science at Appalachian State University. Nieman has published several studies that have found performance and recovery benefits among endurance athletes consuming fruits and veggies. "Diets rich in fruits and vegetables may help reduce muscle soreness and muscle damage associated with endurance exercise," says Nieman. Some of the foods that have been studied include bananas, berries, tart cherries, pomegranates and tea. TRY THIS: Chocolate Covered Cherry Smoothie from Jennifer O'Donnell-Giles a USAT Certified Triathlon Coach: Combine frozen cherries, chocolate milk, chocolate whey protein powder, wheat germ, ground flax seeds and a banana in a blender.
Image Credit: merc67/iStock/Getty Images
10 of 15
9. Whole Wheat Toast with Banana and Nut Butter
Bananas are one of the most popular fruits of athletes. Their readily digestible carbohydrate helps replenish your muscles' glycogen stores while elevating insulin which helps shuttle amino acids into muscle tissue. Try: Two slices of whole wheat bread, toasted, and top each slice with one and one-half teaspoons of nut butter and half of a banana. Partner with a glass of milk to get at least 20 grams of protein.
Image Credit: Berna Şafoğlu/adobestock
15 of 15
What Do YOU Think?
Do you usually consumer a post-workout recovery snack? What is your usual favorite? Where you surprised by any of these post-workout snacks? Are there any that you might try? Do you know about any other great post-workout snacks? Leave a comment below and let us know.
Image Credit: South_agency/iStock/Getty Images
1 of 15
Overview
Post-exercise recovery can be simplified into '3 Rs' Rehydrate, Refuel and Rebuild. Rehydrating replaces lost fluids and electrolytes from sweat, while refueling focuses on carbs to restore muscle glycogen and essential amino acids from high-quality proteins help repair and rebuild muscle tissue and stimulate muscle growth. As a general rule, try to get 15 to 25 grams of protein and 0.5 to 0.7 grams of carbohydrate per pound of body weight right after you exercise. Since whole foods contain compounds such as antioxidants that may provide even more recovery benefits, focus on whole foods first and supplements second.
Image Credit: AdobeStock
Overview
Post-exercise recovery can be simplified into ‘3 Rs’ Rehydrate, Refuel and Rebuild. Rehydrating replaces lost fluids and electrolytes from sweat, while refueling focuses on carbs to restore muscle glycogen and essential amino acids from high-quality proteins help repair and rebuild muscle tissue and stimulate muscle growth. As a general rule, try to get 15 to 25 grams of protein and 0.5 to 0.7 grams of carbohydrate per pound of body weight right after you exercise. Since whole foods contain compounds such as antioxidants that may provide even more recovery benefits, focus on whole foods first and supplements second.
Image Credit: AdobeStock
1. Drink Up: Smoothies, Drinks and Shakes
Image Credit: Ezra Bailey/Taxi/Getty Images
2. Chocolate Milk
Image Credit: Brent Hofacker
3. Fruit and Yogurt Smoothie
Image Credit: iStock
4. Chicken or Bean Burrito with Salsa
Image Credit: Jonelle Weaver/Getty Images
5. Avo-Egg Salad Sandwich
Image Credit: istetiana/adobestock
7 of 15
6. Cottage Cheese with Fruit and Cereal
Cottage cheese has one of the best protein-to-calorie ratios. A cup of two percent cottage cheese has 200 calories and 27 grams of protein and no added sugars. What's more, cottage cheese is one of the richest sources of the amino acid leucine — with nearly three grams per one-cup serving. Leucine is most important amino acid for building muscle. But for leucine to increase muscle protein synthesis, insulin is essential, so carbohydrates are needed with leucine to raise insulin levels. To get enough carbs with your cottage cheese, add one cup of fresh fruit (strawberries, pineapple or grapes), and top it off with one-quarter cup of whole grain cereal or granola.
Image Credit: Flickr RF/Getty Images
6. Cottage Cheese with Fruit and Cereal
Cottage cheese has one of the best protein-to-calorie ratios. A cup of two percent cottage cheese has 200 calories and 27 grams of protein and no added sugars. What’s more, cottage cheese is one of the richest sources of the amino acid leucine — with nearly three grams per one-cup serving. Leucine is most important amino acid for building muscle. But for leucine to increase muscle protein synthesis, insulin is essential, so carbohydrates are needed with leucine to raise insulin levels. To get enough carbs with your cottage cheese, add one cup of fresh fruit (strawberries, pineapple or grapes), and top it off with one-quarter cup of whole grain cereal or granola.
Image Credit: Flickr RF/Getty Images
8 of 15
7. Cereal with Milk and Glass of Fruit Juice
Andrea Chernus, M.S., RD, CSSD, co-author of "Nutrient Timing for Peak Performance "says the goal is to refuel as soon as you can. "Post-exercise, muscles are primed to take up glucose and amino acids," she explains, "and the enzymes for storing these nutrients dissipates in time." It can be as simple as a bowl of cereal with plenty of milk and a glass of 100-percent fruit juice for extra carbs. In this case, you don't need to choose a low-sugar, fiber-rich, whole-grain cereal to eat immediately after exercise, as this is the one time when you really benefit from quick-digesting sources of carbs. Instead, choose a sweetened cereal and blend it with a more wholesome choice.
Image Credit: graletta/AdobeStock
7. Cereal with Milk and Glass of Fruit Juice
Andrea Chernus, M.S., RD, CSSD, co-author of “Nutrient Timing for Peak Performance “says the goal is to refuel as soon as you can. “Post-exercise, muscles are primed to take up glucose and amino acids,” she explains, “and the enzymes for storing these nutrients dissipates in time.” It can be as simple as a bowl of cereal with plenty of milk and a glass of 100-percent fruit juice for extra carbs. In this case, you don’t need to choose a low-sugar, fiber-rich, whole-grain cereal to eat immediately after exercise, as this is the one time when you really benefit from quick-digesting sources of carbs. Instead, choose a sweetened cereal and blend it with a more wholesome choice.
Image Credit: graletta/AdobeStock
9 of 15
8. Fruits and Vegetables
One of the best ways athletes can enhance recovery is by simply eating or drinking fruits and vegetables, during and after exercise, explains David Nieman, DrPH, Professor, Exercise Science at Appalachian State University. Nieman has published several studies that have found performance and recovery benefits among endurance athletes consuming fruits and veggies. "Diets rich in fruits and vegetables may help reduce muscle soreness and muscle damage associated with endurance exercise," says Nieman. Some of the foods that have been studied include bananas, berries, tart cherries, pomegranates and tea. TRY THIS: Chocolate Covered Cherry Smoothie from Jennifer O'Donnell-Giles a USAT Certified Triathlon Coach: Combine frozen cherries, chocolate milk, chocolate whey protein powder, wheat germ, ground flax seeds and a banana in a blender.
Image Credit: merc67/iStock/Getty Images
8. Fruits and Vegetables
One of the best ways athletes can enhance recovery is by simply eating or drinking fruits and vegetables, during and after exercise, explains David Nieman, DrPH, Professor, Exercise Science at Appalachian State University. Nieman has published several studies that have found performance and recovery benefits among endurance athletes consuming fruits and veggies. “Diets rich in fruits and vegetables may help reduce muscle soreness and muscle damage associated with endurance exercise,” says Nieman. Some of the foods that have been studied include bananas, berries, tart cherries, pomegranates and tea. TRY THIS: Chocolate Covered Cherry Smoothie from Jennifer O’Donnell-Giles a USAT Certified Triathlon Coach: Combine frozen cherries, chocolate milk, chocolate whey protein powder, wheat germ, ground flax seeds and a banana in a blender.
Image Credit: merc67/iStock/Getty Images
10 of 15
9. Whole Wheat Toast with Banana and Nut Butter
Bananas are one of the most popular fruits of athletes. Their readily digestible carbohydrate helps replenish your muscles' glycogen stores while elevating insulin which helps shuttle amino acids into muscle tissue. Try: Two slices of whole wheat bread, toasted, and top each slice with one and one-half teaspoons of nut butter and half of a banana. Partner with a glass of milk to get at least 20 grams of protein.
Image Credit: Berna Şafoğlu/adobestock
9. Whole Wheat Toast with Banana and Nut Butter
Bananas are one of the most popular fruits of athletes. Their readily digestible carbohydrate helps replenish your muscles’ glycogen stores while elevating insulin which helps shuttle amino acids into muscle tissue. Try: Two slices of whole wheat bread, toasted, and top each slice with one and one-half teaspoons of nut butter and half of a banana. Partner with a glass of milk to get at least 20 grams of protein.
Image Credit: Berna Şafoğlu/adobestock
10. Crackers with Turkey and Cheese
Image Credit: JJAVA/adobestock
11. Greek Yogurt with Fruit and Oats
Image Credit: Lilyana Vynogradova/iStock/Getty Images
Are You Sure You Need a “Recovery” Meal?
Image Credit: Maridav/adobestock
Recovery Options for When You’re On-the-Go
Image Credit: Elizabeth Shoemaker/iStock/Getty Images
15 of 15
What Do YOU Think?
Do you usually consumer a post-workout recovery snack? What is your usual favorite? Where you surprised by any of these post-workout snacks? Are there any that you might try? Do you know about any other great post-workout snacks? Leave a comment below and let us know.
Image Credit: South_agency/iStock/Getty Images
What Do YOU Think?
Do you usually consumer a post-workout recovery snack? What is your usual favorite? Where you surprised by any of these post-workout snacks? Are there any that you might try? Do you know about any other great post-workout snacks? Leave a comment below and let us know.
Image Credit: South_agency/iStock/Getty Images
