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Sports recovery meals

Sports recovery meals

Sports recovery meals, antioxidant-rich recogery and Sports recovery meals may reduce these side effects and facilitate recovery 2. Tabata workouts high intensity workouts, the body jeals glycogen as fuel. and Eliza Savage, MS, RD, CDN, RYT is the Associate Editorial Director at Verywell Fit, a registered dietitian, a registered yoga teacher, and a published author. Yep, us too. Leafy greens contain significant amounts of Vitamin A.

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Citrus fruits are rich in Superfood supplement for anti-aging nutrients, but are an excellent source Sorts Vitamin C, which is key to recovery.

Of course, there are many other fruits and vegetables that contain Vitamin C such as bell peppers, strawberries, and kiwi fruit. The Omega-3 Sprts Acids in fatty fish such as mackerel, trout and salmon recovegy to control inflammation, which naturally occurs where there has meala injury, Sports recovery meals.

Sporte beans and some legumes recoery good sources of zinc. Zinc Grape Wine Making Techniques a mineral that can aid in the recovery process.

It plays a key role in helping wounded tissues to rebuild. Research shows that recvery getting enough zinc can slow down your recovery. Dairy products contain calcium, which — as Mom used to say — is good Prediabetes blood sugar levels your bones.

It also helps fecovery Sports recovery meals to contract properly by aiding the ,eals of nerve signals. Vitamin D is Superfood supplement for anti-aging meaals of symbiote with Splrts, in that it Popular Backyard Fish Ponds the body to absorb Quinoa sushi rolls crucial mineral.

It is also a Spots pain management mwals. One recent study showed that boosting Vitamin D intake sped Superfood supplement for anti-aging the healing process. It also plays a Balanced vitamins and minerals role in the creation of white blood cells, which fight infection.

Vitamin E is an antioxidant that helps to control what mdals called oxidative stress, Sports recovery meals the damage Spotrs your meas by free radicals. It recovvery be exacerbated recoverg injury — even by exercising too much.

Anthocyanins are the compounds meqls fruits and vegetables that gives them a purple, dark recovsry, or blue shade. It reduces inflammation, which reduces aches and pains.

Nitrates become nitric oxide in the body, a compound that helps to increase the blood flow that is needed to promote healing in the body. Diet is always important to good health.

When your body is injured, it needs extra nutritional help to heal faster and more fully. Appointments Available Today. Book an appointment. Lean chicken and beef Lean sources of protein are extremely important to your overall recovery. Protein aids in muscle development.

Your Toronto sports medicine specialist can help you determine how much protein you need based on your lifestyle and individual needs. Citrus fruits Citrus fruits are rich in many nutrients, but are an excellent source of Vitamin C, which is key to recovery. Vitamin C reduces inflammation.

As an antioxidant, it can help minimize free radical damage. It aids in the production of collagen, and promotes healing of skin, muscle and other tissues.

It is very important to the generation and health of blood vessels. Fatty fish The Omega-3 Fatty Acids in fatty fish such as mackerel, trout and salmon help to control inflammation, which naturally occurs where there has been injury.

Walnuts and chia seeds are also good sources of Omega-3 Fatty Acids. Whole foods rather than supplements are the best way to ingest this important nutrient. Omega-6 Fatty Acids, present in sunflower or corn oil, are also known to decrease inflammation.

Meats, shellfish and whole grains also contain zinc. Whole foods are the best way to maintain a balance between zinc and other nutrients. It can also be found in some nuts, such as cashews and almonds.

Broccoli and okra are also good sources of calcium. Almonds contain a significant amount of calcium. Sunlight is an excellent source. Egg yolks are a good source of Vitamin D.

Fatty fish such as sardines, herring, salmon and mackerel are also good sources. Red meat and liver contain Vitamin D.

Many breakfast cereals are fortified with Vitamin D. Hard cheeses such as cheddar contain Vitamin D. Carrots are also an excellent source of Vitamin A. Leafy greens contain significant amounts of Vitamin A.

Broccoli also contains Vitamin A. Spinach is another good source of Vitamin E. It is found it nuts, seeds, and plant-based oils. Asparagus, mango, pumpkin and red bell peppers are also good vegetable sources of Vitamin E.

Blackberries, raspberries, dark cherries, and blood oranges are other fruits that contain anthocynanins. They are also found in red cabbage, purple potatoes and carrots. They can be found in purple or darkly tinted plants such as purple or black rice, or black soy.

Other vegetable sources include celery, lettuce, radishes, spinach and bok choy. Animal sources of nitrates such as ham should be avoided — those nitrates are added to meats through processing, and do not occur naturally.

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: Sports recovery meals

5 Recovery Foods That Pro Athletes Can’t Get Enough Of They contain protein, and some eggs are fortified with omega-3s. Here's what you need to know about the foods, and a few drinks, that are great for post-workout recovery. Oatmeal 5 of Cons Lower in sodium and potassium electrolytes compared to other products. But more studies are needed on this topic. By Alina Petre, MS, RD NL.
Muscle recovery nutrition: Foods to avoid

Having some fat in your post-workout meal may not affect your recovery. But more studies are needed on this topic. A post-workout meal with protein and carbs will enhance glycogen storage and muscle protein synthesis. Consuming a ratio of 3 to 1 carbs to protein is a practical way to achieve this.

However, more recent research has found that the post-exercise window to maximize the muscular response to eating protein is wider than initially thought, up to as many as several hours Also, recovery is not just about what you consume directly after working out.

When you exercise consistently, the process is ongoing. It is best to continue to eat small, well-balanced meals of carbs and protein every 3—4 hours Eat your post-workout meal soon after exercising, ideally within a few hours.

However, you can extend this period a little longer, depending on the timing of your pre-workout meal. Choosing easily digested foods will promote faster nutrient absorption. Combinations of the foods above can create great meals that give you all the nutrients you need after exercise. It is important to drink plenty of water before and after your workout.

Being properly hydrated ensures the optimal internal environment for your body to maximize results. During exercise, you lose water and electrolytes through sweat. Replenishing these after a workout can help with recovery and performance Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses.

It is important to get water and electrolytes after exercise to replace what was lost during your workout. It stimulates muscle protein synthesis, improves recovery, and enhances performance during your next workout. Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Learn about the best pre-workout nutrition strategies. Eating the right foods before a workout can maximize performance and speed up recovery.

Bananas are convenient, easy to digest, and contain a combination of nutrients believed to help promote quicker recovery after exercise.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Post-Workout Nutrition: What to Eat After a Workout.

Medically reviewed by Jared Meacham, Ph. Eating after a workout is important. Protein, carbs, and fat. The timing of your post-workout meal matters. Foods to eat after you work out. Sample post-workout meals and snacks.

Make sure to drink plenty of water. The bottom line. How we reviewed this article: History. Mar 14, Written By Arlene Semeco, Celia Shatzman. Eating foods with the proper nutrients can relieve muscle soreness the days following your workout—meaning you may feel better in your subsequent workouts, too.

A marathon runner is going to need different foods to refuel than an Olympic lifter. Generally, longer-endurance-based workouts require more carbohydrates to replenish those lost during exercise.

Leslie Bonci , R. Bonci recommends getting some kind of nutrition, be it a snack or a meal, at least 30 to 60 minutes after completing your workout. So what exactly should you reach for?

The following science-backed options optimize your recovery so you can head back to the gym faster and stronger.

Plus, they all taste better than your average chalky protein shake. Tart cherry juice is loaded with antioxidants and various anti-inflammatory compounds and has been shown to help athletes recover from intense training.

They're one of nature's most perfect proteins. One large whole egg has seven grams of protein, plus a whole host of other vital nutrients, including vitamins and minerals.

You don't have to eat the yolks to build muscle, but just know that those yolks contain many of those essential good-for-you nutrients. Yogurt and cottage cheese get a lot of attention, but don't forget this dairy product either. The fish does it all. Credit its high levels of omega-3 fatty acids, which research shows can help your heart, but may also pull double duty when it comes to exercise recovery.

Over the past several years, Greek yogurt has gained all the attention while poor cottage cheese has fallen by the wayside. While both are great, cottage cheese actually has more protein gram for gram, as well as just under 3 grams of leucine per 1 cup. Sorry, keto fans. When it comes to post-workout recovery, carbs are indeed your friend.

Don't worry, the carbs you eat after training are more likely to be used as energy than stored as fat, Sumbal says. For the same reasons as above, carbs help fuel working muscles.

Quality carbs like those found in whole-grain bread go a long way in helping to replenish your muscles. Don't overthink it. Beef, bison, turkey, salmon—whichever form you chose to consume it, jerky is dehydrated protein.

So unless the jerky manufacturer decides to coat their product in a sugary glaze, it's often a high-protein, little-to-no carb snack.

The post workout chocolate milk craze is not a myth. According to a study published in the European Journal of Sport Science, chocolate milk has everything you need to properly recover from an intense workout: carbs, proteins, fats, water, and electrolytes. I-Citrulline is a non-essential amino acid that has been found to relieve post-exercise muscle soreness and improve exercise performance, according to a study published in in the Journal of Sport and Health Science.

Best Foods for Muscle Recovery Combining spinach with other muscle recovery foods, including protein, healthy fats, and quality carbs, is essential for the best results. When curating a post-workout snack or meal, folks should look for two main things: carbs and protein, says Hill. A post-workout meal with protein and carbs will enhance glycogen storage and muscle protein synthesis. Can it Hold Up in a Museum? Thanks for your feedback!
What To Eat For Muscle Recovery

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Red meat and liver contain Vitamin D. Many breakfast cereals are fortified with Vitamin D. Hard cheeses such as cheddar contain Vitamin D. Carrots are also an excellent source of Vitamin A. Leafy greens contain significant amounts of Vitamin A. Broccoli also contains Vitamin A.

Spinach is another good source of Vitamin E. It is found it nuts, seeds, and plant-based oils. Asparagus, mango, pumpkin and red bell peppers are also good vegetable sources of Vitamin E.

Blackberries, raspberries, dark cherries, and blood oranges are other fruits that contain anthocynanins. They are also found in red cabbage, purple potatoes and carrots.

They can be found in purple or darkly tinted plants such as purple or black rice, or black soy. Other vegetable sources include celery, lettuce, radishes, spinach and bok choy. Animal sources of nitrates such as ham should be avoided — those nitrates are added to meats through processing, and do not occur naturally.

Blog Archives November How Can Physiotherapy Help With Arthritis? September Which Should I Choose: Physiotherapy or Massage Therapy? July Lower Back Pain: What Can Be Done About It?

April Avoiding Injuries At Home: A Checklist February What Does Medical Acupuncture Feel Like? And Can It Help Me? Tips For Staying Fit While You Work At Home March Everyday Habits For Musculoskeletal Health January Heel Spurs, Plantar Fasciitis and Shockwave Therapy October Why Does Exercise Make You Happy?

August Add The Stairs To Your Home Workouts July Getting Fit: Where Do You Start? July WELCOME BACK! March We're Still Here For You Athlete's Care Response to COVID December Managing Osteoarthritis October How To Enjoy Running In The Rain August Treating Sciatica June Top Tips For Helping Prevent Low Back Pain At Work May Exercising On Vacation April How To Avoid That Pain In The Neck February Exercising With Fido - Here's How To Get Started January Tips for Safe Running in the Winter Five Reasons You Might Have Tennis Elbow And None Of Them Involve Tennis October What should you drink during exercise?

August Five Tips On How To Add Physical Activity To Your Day - Everyday July Can I get Golfer's Elbow Even if I Don't Golf? February Tips for Safe Snow Shoveling Keep joints moving during the cold winter months October The benefits of Fascial Stretch Therapy FST July Ten Tips for Summer Running: Staying Safe in the Heat June Massage Therapy - What Should I Expect In My First Visit With An RMT?

The decadent, plant-based bites feature a variety of superfoods such as chia, pumpkin, and sunflower seeds , as well as lucuma, cacao, and maca powder. They're also an easy way to add flavor, texture, and a touch of sweetness to a protein-rich snack such as plain Greek yogurt. Each two-piece serving contains 80 calories, 3 grams of fat, 12 grams of carbohydrates, and 2 grams of protein with only 1 gram of added sugar.

They also contain iron , vitamin C , and potassium an electrolyte. The bites taste so good that you likely won't stop at two. Navitas states this product is third-party tested , a feature not commonly found in snack foods.

They also contain no additives or filler ingredients. Best for those looking for a sweet snack as post-workout fuel. Serving Size: 1 bar 85 grams Protein: 15 grams Carbohydrate: 36 grams Fiber Per Serving: 7 grams Fat: 23 grams Added Sugar Per Serving: 0 grams Calories Per Serving: While most bars are popular as snacks or enjoyed between meals, the SANS Meal Replacement Bar provides an easy and convenient way to meet calorie needs similar to a full meal.

If you're someone who rushes to work after a workout or is immediately hungry after a grueling exercise session, these bars can be a tasty and quick option to throw in your bag and go. Packed with calories per bar, ingredients include whole foods such as dates, egg whites, spinach, flax seeds, and oats.

They also contain 14 important vitamins and minerals, including mg of potassium for recovery. SANS means "without" in French, and these bars live up to their name; they are free of gluten, dairy, soy, natural flavors, and added sugar.

Best for those looking for an all-in-one, convenient post-workout meal. Serving Size: 1 packet Protein: 20 grams Carbohydrate: 38 grams Fiber Per Serving: 6 grams Fat: 5 grams Added Sugar Per Serving: 4 grams Calories Per Serving: If you're a morning exerciser , breakfast may be the most important meal of the day in terms of recovery as well as having lasting energy to tackle your morning tasks.

The convenient, single-serve Oats Over Night Oatmeal packets feature creamy oats mixed with nutrient-rich flax seeds, chia seeds, protein, and available in multiple flavors.

Simply add milk in either a shaker or bowl and pop it into the refrigerator for four hours or overnight. This gives you a fully-balanced meal , optimal for post-workout recovery. According to the International Society of Sports Nutrition, replacing carbohydrates and protein within two hours after a workout helps to improve recovery by promoting glycogen repletion and minimizing muscle damage.

It's not always easy to get a full, balanced breakfast after a morning workout, but Oats Overnight makes it simple. Oats Overnight comes in a variety of flavors , such as cinnamon roll, banana bread, maple pancakes, and more.

They are also offered in plant-based or whey-protein-based versions, catering to a diverse range of dietary needs. Best for morning exercisers looking for a meal with adequate protein and carbohydrates for recovery, in both vegan and whey-based options.

Serving Size: 1 container grams Protein: 18 grams Carbohydrate: 3 grams Fiber Per Serving: 0 grams Fat: 3 grams Added Sugar Per Serving: 0 grams Calories Per Serving: Snack foods tend to be either savory or sweet, but the Good Culture Classic Cottage Cheese can be used as a base for both!

If you're in the mood for something savory, try adding chopped vegetables and an everything bagel seasoning. However, if you're craving something sweet, you can't go wrong with fruit, cinnamon and a drizzle of hot honey.

What makes cottage cheese a recovery food is its leucine content. Leucine is a branched-chain amino acid BCAA that plays an important role in muscle repair and building.

You'll also get all nine essential amino acids, as cottage cheese is a complete protein. Best as a base for both savory and sweet meals, and for those working on building muscle. Serving Size: 1 squeeze 1. If you're looking for zero-calorie hydration, Buoy Electrolyte Drops are for you. Each squeeze provides a mix of vitamins, minerals and electrolytes without additional sugars and calories.

Simply squeeze the bottle to add drops to any liquid, such as water, coffee, juice, or a protein shake. B vitamins are beneficial for recovery since they are involved in the process of converting food into energy. Vitamin B6 also helps to make hemoglobin, which carries oxygen through the blood.

We like that these drops are third-party tested and don't include any additives. Plus, they come in a convenient bottle you can throw in your gym bag and use on the go.

We also had our testing team try these drops, and they found that they completely dissolved in drinks with no detectable flavor.

Best for post-exercise hydration without any flavor or calories. Traditional sports drinks can be loaded with added sugars and artificial flavors, but Berri Fit Organic Electrolyte Beverage is a lighter and lower-sugar alternative. When we exercise, we tend to lose electrolytes through sweat, so replenishing those stores is important because electrolytes help regulate nerve and muscle function.

Nonetheless, we love that the Berri electrolyte drink keeps its ingredient list simple, including coconut water, lemon juice, sea salt, Manuka honey, and ginseng. Our testers tried the mango flavor and found the taste very mild but refreshing.

Best for lightly active individuals who combine this drink with an adequate meal. It provides a great balance of protein and carbohydrates while simultaneously replenishing fluids and electrolytes.

This all-in-one feature makes it the most convenient and easily our top pick. Many packaged recovery-focused foods and beverages on the market make lofty health claims. Do your homework—especially when something seems too good to be true—and consult with your healthcare provider or a professional if you have questions.

Our dietitians put together this list of the best recovery foods and drinks by considering a variety of products with different ingredients that would fit various preferences and needs.

In refining the list, we considered these qualities. Food after exercise is important because it replenishes glycogen stores and begins healing muscle damage from tiny tears that happens with exercise. Food after exercise can help you return to exercise faster and prevent injuries.

Carbohydrates help bring muscle glycogen stores back to pre-workout levels, which is important for keeping blood sugar stable and fueling the energy-making process. Whether after a high-intensity gym workout or a 5-mile walk on a treadmill under a standing desk in the office, consuming protein within two hours of exercise is important for stimulating muscle protein synthesis and repairing muscles, joints, and tendons.

Recovery allows the body to adapt to the stress put on it during exercise, repair body tissue, and therefore build stronger muscles over time. During exercise, your muscle cells are damaged with tiny tears, and inflammation increases from the soreness that you feel after a workout.

The recovery process allows this damage to heal and inflammation to decrease, all while improving cardiovascular health and muscle strength. Eating protein and carbohydrates during recovery helps heal muscle damage, increases muscle glycogen, and promotes muscle protein synthesis.

On recovery days, it is important to do just that: recover and rest. However, for those who do sedentary work, it's perfectly fine to do some light exercise during the day, like on an under-desk bike , to get the body moving and blood pumping.

Additionally, it is important to not decrease your food intake just because you are less active. Listen to your body for its hunger and fullness cues, and be sure to consume adequate protein for your muscles to heal, along with complex carbohydrates and healthy fats.

As a Registered Dietitian, Shushy Rita Setrakian is passionate about converting nutrition science into meaningful dietary recommendations. She has an eye for spotting the latest nutrition trends, research, and breaking down what that can mean for your supplement and food choices.

Shushy received her M. in Nutrition Education from Teachers College, Columbia University and later established her own nutrition and fitness practice, where she helps clients reach individual goals through education and skill development.

Alongside her practice, she is one of our nutrition and supplement commerce editors. Kalman DS, Feldman S, Krieger DR, Bloomer RJ.

Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men. J Int Soc Sports Nutr. Vitale KC, Hueglin S, Broad E. Tart cherry juice in athletes: A literature review and commentary. Curr Sports Med Rep.

Levers K, Dalton R, Galvan E, et al. Effects of powdered Montmorency tart cherry supplementation on an acute bout of intense lower body strength exercise in resistance trained males.

Kerksick CM, Arent S, Schoenfeld BJ, et al. International Society of Sports Nutrition position stand: Nutrient timing. Vitale K, Getzin A. Nutrition and supplement update for the endurance athlete: review and recommendations. Jäger R, Kerksick CM, Campbell BI, et al.

Post-Workout Nutrition: What to Eat After a Workout

When curating a post-workout snack or meal, folks should look for two main things: carbs and protein, says Hill. Protein helps refill your glycogen stores as well, and also halts muscle breakdown and promotes the growth of new muscle, Hill explains. Moreover, when combined, carbs and protein reduce cortisol, a hormone that causes muscle breakdown.

Athletes should consider foods rich in antioxidants like fruits and vegetables, and omega-3s like nuts, seeds, and fish, as they tamp down inflammation and further assist in the recovery process, Hill explains.

When it comes to carbs and protein, the amount you consume matters. After an intense workout, look for a three-to-one ratio of carbs to protein, or closer to a two-to-one ratio if your goal is weight loss, says Hill. You can calculate your target amount of protein in grams by dividing your bodyweight in kilograms in half.

Then, multiple that figure by two or three to get your carbohydrate value in grams, Hill explains. For example, with the three-to-one ratio, someone who weighs pounds 68 kilograms would have a target protein goal of 30 to 35 grams and a target carbohydrate goal of 90 to grams.

Keep in mind this guidance applies only to intense workouts—the type that leave you sweaty, tired, and potentially sore the next day. Last tip: Pay attention to timing. Women should aim to eat their protein amount within 30 minutes of a workout. Women can eat their carbs alongside the protein, or eat the carbs separately up to two hours after the workout.

Need some inspiration for your next post workout meal? We tapped two-time Olympic mountain biker Davison and four other elite athletes to learn what they typically feast on after a tough training session. Best Drink:. Best Water:. Best Juice:. Best Sweet Snack:. Best Bar:.

Best Breakfast:. Best Versatile:. Best Hydration Drops:. Best Electrolyte Drink:. In This Article Expand. Our Picks. Where We Stand. What to Look for. How We Selected. Why Trust VeryWellFit. Best Drink.

View On Fairlife. com View On Instacart. Pros Ultra-filtered milk not a protein shake Good source of all three macronutrients protein, carbohydrates, and fat Good source of sodium and potassium Great source of vitamin D and calcium. Cons Not suitable for those sensitive to milk. Best Water.

Harmless Harvest Coconut Water. Pros Rehydrating Good source of potassium and phosphorus Organic and Fair Trade certified. Cons Not a good source of protein or fat. Best Juice. Knudsen Tart Cherry Juice. Pros Anti-inflammatory No added sugar Organic and non-GMO. Best Post-Workout Supplements and Foods of Best Sweet Snack.

Navitas Organics Organic Power Snacks. Pros Organic, non-GMO, gluten-free, dairy-free Source of iron and potassium Third-party tested. Cons May work best for recovery when paired with another snack. Best Bar. SANS Meal Replacement Protein Bar. Pros Could be a meal replacement Free of added sugar, sugar alcohols, natural flavors, gluten, dairy, and soy Good source of potassium Good balance of fat, protein, carbs.

Cons Not suitable for egg allergies. The 11 Best Protein Bars of , According to a Dietitian. Best Breakfast. Oats Over Night Oatmeal. Pros Can be used as a shake or in a bowl Convenient single-serve packets Both vegan and whey-based varieties Gluten-free and non-GMO.

Cons Needs to sit in the refrigerator for optimal texture. Best Versatile. View On Amazon View On Heb. Pros Can be eaten as savory or sweet, depending on add-ons Certified gluten-free, keto, and kosher Comes from pasture-raised cows.

Cons Not a good source of carbohydrates and fiber on its own. Best Hydration Drops. Buoy Electrolyte Drops. Pros No sugars, flavors, colors, oils, dyes or artificial ingredients Convenient to take on-the-go and add to water bottle Includes 87 trace minerals, vitamins and electrolytes Third-party tested.

Cons Electrolyte amount isn't that substantial per squeeze. Best Electrolyte Drink. Berri Fit Mango Electrolyte Beverage. Pros Organic and non-GMO Pre-made electrolyte drink so no mixing required No artificial sweeteners or additives Regulated by the FDA since this is a drink.

Cons Lower in sodium and potassium electrolytes compared to other products. What to Look for in a Recovery Food or Drink Many packaged recovery-focused foods and beverages on the market make lofty health claims. Ingredient List: If you have any food allergies or sensitivities, always check the ingredient list to ensure that the recovery food or drink that you are selecting is safe for you.

Some specialized recovery products contain large quantities of added nutrients or other supplements, so it's safest to stick with ingredient lists that are appropriate for your needs.

Convenience: Consider where—and when—you will consume your post-workout recovery meal, snack, or beverage. If you are on the go and don't have access to a microwave or refrigerator, you may want a portable single-serve item such as a meal bar.

But also keep in mind that what is packaged as a single serving is often not enough to satisfy an adult, so mix and match and combine to create a snack or meal that fits your needs.

If you have more time and access to a blender, a smoothie made with high-quality protein powder , in addition to a source of carbohydrates and fat, is an excellent way to rehydrate and refuel. How We Selected Our dietitians put together this list of the best recovery foods and drinks by considering a variety of products with different ingredients that would fit various preferences and needs.

Vitamins and Minerals: Drinking fluids with electrolytes after a workout can also be important for recovery, especially if you have a lot of sweat loss, worked out in the heat, or exercised for over minutes. We also looked for products with added B vitamins, which are helpful for nerve and muscle function.

Added Sugar: Many drinks and foods targeted for recovery include added sugars; this is because glycogen, or the stored form of glucose sugar , is depleted during exercise. You want to replenish those stores post-workout, but we were careful to look for products without too many added sugars.

This will help you stay within the current recommendations to limit added sugar to no more than 10 percent of your daily caloric intake; this would translate to less than 30 grams per day for men and less than 25 grams for women. Macronutrients: It is important for all of us to get a balance of protein, fats, and carbohydrates each day, regardless of exercise.

Athletes and people who are very active might find this to be especially important for keeping their energy levels and strength at the levels they need. Carbohydrates are necessary to replace lost glycogen stores and boost energy, while protein primarily helps to build, maintain, and repair muscle.

Fats provide satiety and lasting energy. Consider your preferences and individual needs when choosing a recovery product. For example, a marathon runner may require more carbohydrates than a sprinter. A weight lifter who is focused on building muscle will likely have higher protein needs.

Fluid: Fluid intake and hydration are important to consider post-workout to support optimal recovery. Aim to drink water throughout the day and increase fluid intake based on physical activity and your individual needs.

Fluid replacement is important as dehydration can hamper recovery and cause issues such as cramping, muscle weakness, and fatigue. Our Experts: Shushy Rita Setrakian , Registered Dietitian, specializing in sports nutrition and gut health - and one of our nutrition supplement and commerce editors.

Melissa Rifkin, MS, RD, CDN , Registered Dietitian, certified SPIN instructor and owner of Melissa Rifkin Nutrition. Frequently Asked Questions Why is food important for recovery? What takes place in your body during recovery? What should you avoid while recovering?

The Best-Tasting Protein Shakes, According to a Dietitian. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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Sports recovery meals

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Sports recovery meals -

Studies have found that alcohol consumption can reduce rates of muscle protein synthesis MPS , which can impair exercise recovery 25 , Booze is also a diuretic meaning: it makes you pee and can leave you dehydrated and prone to muscle cramps, fatigue, and brain fog.

When you sleep, your body secretes human growth hormone HGH , a key muscle building hormone. HGH increases healing and repair in muscle tissue post-exercise while also helping you build muscle mass.

HGH secretion happens during stage 3 of NREM sleep non-rapid eye movement , considered deep sleep. The longer you stay in this stage, the more your muscles grow and recover.

Sleep also increases blood flow to your brain. Increased blood flow brings oxygen and nutrients to clean out neural waste fluid that builds up throughout the day.

Sleep improves cognitive performance, including better judgement, to keep you fresh and training smart. Massage relieves tight muscles, stimulates blood flow, and can reduce muscle soreness and fatigue better than other popular recovery methods like active recovery and cryotherapy , according to a review of 99 studies Foam rolling is a popular massage therapy method to target sore spots on-the-go or at-home and seems to be effective in counteracting DOMS delayed onset muscle soreness , the result of small micro tears in the muscle fibers after exercise, according to a recently-published study Stretching needs to be a regular part of your routine.

It can also help reduce stress. What you eat after a workout affects how you recover. Focus on the best muscle recovery foods—ones that contain protein and carbohydrates—to see positive gains towards growth and repair.

What to eat—and what to skip—to fuel recovery. By Austin Letorney Fact-checked by Joy Ferguson December 27, About the Expert: Valerie Gately is a registered dietitian nutritionist who specializes in sports nutrition and nutrition counseling. Eat Better. Best 12 Muscle Repair and Recovery Foods Salmon A single 3 ounce serving of the fatty fish packs about 18 grams of muscle-building protein 3.

Sweet Potato Snacking on this tuber is a good way to maintain healthy muscle tissue post-workout, says Susan Greene, ACE certified Nutrition Specialist, Personal Trainer, and Health Coach. Tart Cherries Antioxidant-rich tart cherries may improve muscle soreness and help you feel less pain after high-intensity interval training.

Protein Shake A protein shake may be the most popular way to recover post-workout—for good reason. Spinach This leafy green veggie is the perfect go-to base for a post-workout salad. Greek Yogurt with Granola and Berries A cup of Greek yogurt topped with a handful of berries and a sprinkling of granola delivers about 13 grams of protein plus healthy carbs, says Gately.

Chia Seeds Chia seeds are a good source of protein that can help with muscle repair and recovery, says Greene. More Recovery. Cottage Cheese With 12 grams of protein and 5 grams of carbs per half cup, cottage cheese is a great choice for muscle recovery Optimize Your Gains.

LET'S DO THIS. Not Eating At All The ultimate post-workout sin is not eating anything. Non-Edible Ways to Boost Muscle Recovery Get Enough Sleep When you sleep, your body secretes human growth hormone HGH , a key muscle building hormone. Aim for 7 to 9 hours a night.

Massage Therapy Massage relieves tight muscles, stimulates blood flow, and can reduce muscle soreness and fatigue better than other popular recovery methods like active recovery and cryotherapy , according to a review of 99 studies Stretching Stretching needs to be a regular part of your routine.

The Bottom Line. References 1. American College of Sports Medicine Delayed Onset Muscle Soreness DOMS. Kerksick, C. et al. International Society of Sports Nutrition Position Stand: Nutrient Timing. Department of Agriculture Salmon, Raw. Kyriakidou, Y.

The effect of Omega-3 polyunsaturated fatty acid supplementation on exercise-induced muscle damage. National Institutes of Health Omega-3 Fatty Acids. VanDusseldorp, T. Impact of Varying Dosages of Fish Oil on Recovery and Soreness Following Eccentric Exercise. Chocolate Milk, NFS.

Amiri, M. Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials. Quinlan, R. and Hill, J. The Efficacy of Tart Cherry Juice in Aiding Recovery After Intermittent Exercise.

Nieman, D. Metabolomics-Based Analysis of Banana and Pear Ingestion on Exercise Performance and Recovery. Sim, M. Dietary Nitrate Intake Is Positively Associated with Muscle Function in Men and Women Independent of Physical Activity Levels.

Cintineo, H. Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Spinach, Mature. McDonagh, S.

Potential Benefits of Dietary Nitrate Ingestion in Health and Clinical Populations: A Brief Review. Anderson, O.

Effects of Nitrate Supplementation on Muscle Strength and Mass A Systematic Review. Cleveland Clinic The Health Benefits of Blueberries. Lopez-Corona, A, et al. Antioxidant, Anti-Inflammatory, and Cytotoxic Activity of Phenolic Compound Family Extracted From Raspberries Rubus idaeus : A General Review.

Gatorade Sports Science Institute Omega-3 Fatty Acids for Training and Exercise Recovery: A Muscle-Centric Perspective in Athletes. Chou, C. Short-Term High-Dose Vitamin C and E Supplementation Attenuates Muscle Damage and Inflammatory Responses to Repeated Taekwondo Competitions: A Randomized Placebo-Controlled Trial.

Banaszek, A. Coconut water is a great naturally occurring electrolyte drink that can help to rehydrate and restore electrolyte balance after a workout. Made solely from coconut water sourced from organic young coconuts grown in Thailand, this thirst-quenching drink provides a natural source of carbohydrates and a variety of electrolytes, including sodium, potassium, calcium, phosphorus, and magnesium.

If you want something that has a slightly different taste, they also offer coconut water with watermelon juice and a coconut smoothie made from coconut water and coconut pulp. Thanks to its electrolyte content, this is best for long workouts more than an hour or workouts on hot days.

Serving Size: 8 ounces Protein: Less than 1 gram Carbohydrate: 31 grams Fiber Per Serving: 0 grams Fat: 0 grams Added Sugar Per Serving: 0 grams Calories Per Serving: As a premium, organic tart cherry juice , we recommend R.

Knudsen's Just Tart Cherry Juice. Research shows that tart cherry juice has powerful antioxidant and anti-inflammatory effects that can improve recovery and decrease inflammation after strength and endurance workouts. If you're looking to ease muscle soreness and bounce back faster, tart cherry juice may be a smart addition to your rehydration and recovery strategy post-workout.

True to its name, the juice is quite tart and can be an acquired taste. Mixing a few ounces of the concentrated juice with sparkling water or seltzer can improve palatability while still allowing you to reap the benefits of the recovery drink.

Plus, if you mix it into a smoothie, it can be a part of a more balanced post-workout meal. Best for those looking to ease post-workout soreness. Serving Size: 2 pieces 20 grams Protein: 2 grams Carbohydrate: 12 grams Fiber Per Serving: 2 grams Fat: 3 grams Added Sugar Per Serving: 1 gram Calories Per Serving: Organic Power Snacks from Navitas Organics can be a good fit if you're craving a sweet post-workout treat.

These non-GMO, gluten-free snacks will satisfy your sweet tooth while providing nourishment to promote muscle recovery.

Available in four different flavors, including blueberry hemp, cacao goji, chocolate cacao, and coffee cacao, there's something for everyone.

These nutrient-dense, grab-and-go snacks don't need to be refrigerated and can be thrown in your bag or desk drawer. The decadent, plant-based bites feature a variety of superfoods such as chia, pumpkin, and sunflower seeds , as well as lucuma, cacao, and maca powder.

They're also an easy way to add flavor, texture, and a touch of sweetness to a protein-rich snack such as plain Greek yogurt. Each two-piece serving contains 80 calories, 3 grams of fat, 12 grams of carbohydrates, and 2 grams of protein with only 1 gram of added sugar.

They also contain iron , vitamin C , and potassium an electrolyte. The bites taste so good that you likely won't stop at two. Navitas states this product is third-party tested , a feature not commonly found in snack foods.

They also contain no additives or filler ingredients. Best for those looking for a sweet snack as post-workout fuel. Serving Size: 1 bar 85 grams Protein: 15 grams Carbohydrate: 36 grams Fiber Per Serving: 7 grams Fat: 23 grams Added Sugar Per Serving: 0 grams Calories Per Serving: While most bars are popular as snacks or enjoyed between meals, the SANS Meal Replacement Bar provides an easy and convenient way to meet calorie needs similar to a full meal.

If you're someone who rushes to work after a workout or is immediately hungry after a grueling exercise session, these bars can be a tasty and quick option to throw in your bag and go.

Packed with calories per bar, ingredients include whole foods such as dates, egg whites, spinach, flax seeds, and oats. They also contain 14 important vitamins and minerals, including mg of potassium for recovery. SANS means "without" in French, and these bars live up to their name; they are free of gluten, dairy, soy, natural flavors, and added sugar.

Best for those looking for an all-in-one, convenient post-workout meal. Serving Size: 1 packet Protein: 20 grams Carbohydrate: 38 grams Fiber Per Serving: 6 grams Fat: 5 grams Added Sugar Per Serving: 4 grams Calories Per Serving: If you're a morning exerciser , breakfast may be the most important meal of the day in terms of recovery as well as having lasting energy to tackle your morning tasks.

The convenient, single-serve Oats Over Night Oatmeal packets feature creamy oats mixed with nutrient-rich flax seeds, chia seeds, protein, and available in multiple flavors. Simply add milk in either a shaker or bowl and pop it into the refrigerator for four hours or overnight.

This gives you a fully-balanced meal , optimal for post-workout recovery. According to the International Society of Sports Nutrition, replacing carbohydrates and protein within two hours after a workout helps to improve recovery by promoting glycogen repletion and minimizing muscle damage.

It's not always easy to get a full, balanced breakfast after a morning workout, but Oats Overnight makes it simple.

Oats Overnight comes in a variety of flavors , such as cinnamon roll, banana bread, maple pancakes, and more. They are also offered in plant-based or whey-protein-based versions, catering to a diverse range of dietary needs. Best for morning exercisers looking for a meal with adequate protein and carbohydrates for recovery, in both vegan and whey-based options.

Serving Size: 1 container grams Protein: 18 grams Carbohydrate: 3 grams Fiber Per Serving: 0 grams Fat: 3 grams Added Sugar Per Serving: 0 grams Calories Per Serving: Snack foods tend to be either savory or sweet, but the Good Culture Classic Cottage Cheese can be used as a base for both!

If you're in the mood for something savory, try adding chopped vegetables and an everything bagel seasoning. However, if you're craving something sweet, you can't go wrong with fruit, cinnamon and a drizzle of hot honey. What makes cottage cheese a recovery food is its leucine content.

Leucine is a branched-chain amino acid BCAA that plays an important role in muscle repair and building. You'll also get all nine essential amino acids, as cottage cheese is a complete protein. Best as a base for both savory and sweet meals, and for those working on building muscle.

Serving Size: 1 squeeze 1. If you're looking for zero-calorie hydration, Buoy Electrolyte Drops are for you. Each squeeze provides a mix of vitamins, minerals and electrolytes without additional sugars and calories.

Simply squeeze the bottle to add drops to any liquid, such as water, coffee, juice, or a protein shake. B vitamins are beneficial for recovery since they are involved in the process of converting food into energy.

Vitamin B6 also helps to make hemoglobin, which carries oxygen through the blood. We like that these drops are third-party tested and don't include any additives.

Plus, they come in a convenient bottle you can throw in your gym bag and use on the go. We also had our testing team try these drops, and they found that they completely dissolved in drinks with no detectable flavor. Best for post-exercise hydration without any flavor or calories. Traditional sports drinks can be loaded with added sugars and artificial flavors, but Berri Fit Organic Electrolyte Beverage is a lighter and lower-sugar alternative.

When we exercise, we tend to lose electrolytes through sweat, so replenishing those stores is important because electrolytes help regulate nerve and muscle function. Nonetheless, we love that the Berri electrolyte drink keeps its ingredient list simple, including coconut water, lemon juice, sea salt, Manuka honey, and ginseng.

Our testers tried the mango flavor and found the taste very mild but refreshing. Best for lightly active individuals who combine this drink with an adequate meal. It provides a great balance of protein and carbohydrates while simultaneously replenishing fluids and electrolytes.

This all-in-one feature makes it the most convenient and easily our top pick. Many packaged recovery-focused foods and beverages on the market make lofty health claims.

Do your homework—especially when something seems too good to be true—and consult with your healthcare provider or a professional if you have questions. Our dietitians put together this list of the best recovery foods and drinks by considering a variety of products with different ingredients that would fit various preferences and needs.

In refining the list, we considered these qualities. Food after exercise is important because it replenishes glycogen stores and begins healing muscle damage from tiny tears that happens with exercise.

Food after exercise can help you return to exercise faster and prevent injuries. Carbohydrates help bring muscle glycogen stores back to pre-workout levels, which is important for keeping blood sugar stable and fueling the energy-making process.

Whether after a high-intensity gym workout or a 5-mile walk on a treadmill under a standing desk in the office, consuming protein within two hours of exercise is important for stimulating muscle protein synthesis and repairing muscles, joints, and tendons.

Recovery allows the body to adapt to the stress put on it during exercise, repair body tissue, and therefore build stronger muscles over time. During exercise, your muscle cells are damaged with tiny tears, and inflammation increases from the soreness that you feel after a workout.

The recovery process allows this damage to heal and inflammation to decrease, all while improving cardiovascular health and muscle strength. Eating protein and carbohydrates during recovery helps heal muscle damage, increases muscle glycogen, and promotes muscle protein synthesis. On recovery days, it is important to do just that: recover and rest.

However, for those who do sedentary work, it's perfectly fine to do some light exercise during the day, like on an under-desk bike , to get the body moving and blood pumping. Additionally, it is important to not decrease your food intake just because you are less active.

Listen to your body for its hunger and fullness cues, and be sure to consume adequate protein for your muscles to heal, along with complex carbohydrates and healthy fats. As a Registered Dietitian, Shushy Rita Setrakian is passionate about converting nutrition science into meaningful dietary recommendations.

She has an eye for spotting the latest nutrition trends, research, and breaking down what that can mean for your supplement and food choices. Shushy received her M.

in Nutrition Education from Teachers College, Columbia University and later established her own nutrition and fitness practice, where she helps clients reach individual goals through education and skill development.

Alongside her practice, she is one of our nutrition and supplement commerce editors. Kalman DS, Feldman S, Krieger DR, Bloomer RJ. Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men.

J Int Soc Sports Nutr. Vitale KC, Hueglin S, Broad E. Tart cherry juice in athletes: A literature review and commentary.

Curr Sports Med Rep. Levers K, Dalton R, Galvan E, et al. Effects of powdered Montmorency tart cherry supplementation on an acute bout of intense lower body strength exercise in resistance trained males. Kerksick CM, Arent S, Schoenfeld BJ, et al.

International Society of Sports Nutrition position stand: Nutrient timing. Vitale K, Getzin A. Nutrition and supplement update for the endurance athlete: review and recommendations.

Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: Protein and exercise. Use limited data to select advertising. Create profiles for personalised advertising.

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Use limited data to select content. List of Partners vendors. Sports Nutrition. By Shushy has worked for a variety of private practices and organizations, gaining a wide range of experience in gastrointestinal health, pediatric nutrition, eating disorders and oncology. Shushy Rita Setrakian MS, RD.

Learn about our editorial process. and Eliza Savage, MS, RD, CDN, RYT is the Associate Editorial Director at Verywell Fit, a registered dietitian, a registered yoga teacher, and a published author. Eliza Savage, MS, RD, CDN. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.

Content is reviewed before publication and upon substantial updates. Medically reviewed by Melissa Rifkin, MS, RD, CDN. Learn about our Medical Review Board. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article.

Content is fact checked after it has been edited and before publication.

Sportss you know that the foods Sports recovery meals eat after a workout can recovry just as important Natural sugar substitutes the workout itself? This article will discuss muscle recovery foods Superfood supplement for anti-aging stay fit and healthy for optimal performance. After a long, intense training session your body has been stressed so much that muscles are damaged and your energy stores muscle glycogen are depleted. Muscle recovery foods for post-workout are needed to speed up recovery. You also face other problems like dehydration after working out.

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