You’ve just finished a couple of hours of intense activity and are tired and hungry. Recovery is a crucial aspect of any fitness routine. Whether you’re an athlete, a fitness enthusiast, or someone engaging in regular physical activity, what you eat, drink, and do following exercise plays a vital role in how well and quickly your body recovers.
Appropriate nutrition replenishes energy stores, repairs muscle tissues, and reduces inflammation, ultimately enhancing performance and minimizing the risk of injury.
In this blog, we will explore how specific nutrients aid in post-exercise recovery and recommend foods that facilitate healing.
Key Nutrients for Recovery
1. Sleep
Before you drink and eat, start thinking about sleep. Sleep is probably the most underrated and under-appreciated performance supplement. Lack of sleep is a momentum crusher.
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- If you must decide between an extra hour of sleep, or an extra hour of training, recovery, or screen time; the extra hour of sleep wins every time.
- Good studies in the high school population show that athletes who get 8 or more hours of sleep a night have less risk of injuries or illnesses.
- Lack of sleep can increase reaction time; slow decision making and reduce overall motor control- all leading to a worsening of performance.
2. Protein: Muscle Repair and Growth
Exercise creates microscopic tears in muscle fibers. Protein is a necessary building block to allow repair and rebuilding after exercise.
Do you know when protein can give the most boost to your workout? The best time for workout-related protein intake is within 30 minutes after completing exercise. In fact, that post-workout meal might just well be the most important meal of the day.
An easy recommendation to remember: “30 for 30.” 30 grams of protein within 30 minutes of finishing exercise or as a healthy post-game snack.
A total daily intake of 0.5-0.7 grams of protein per pound of body weight is another solid recommendation that can be divided over all meals including that key post-workout meal.
So, is it time to stock up on those tubs of protein powder? I personally favor dairy or meat/bean/egg sources of protein as readily available and inexpensive protein sources. Furthermore, you’ll also get well-absorbed collateral benefits of calcium, Vitamin D, and iron with these whole food sources.
How about those specialized amino acid supplements? Proteins are made from amino acids- while certain amino acids have been touted for weight loss and strength building, there is a lack of rigorous support for high amounts of individual amino acids. It is best to stick with whole-food protein sources.
Tip to assist with protein intake: 8-12 ounces of chocolate milk within 30 minutes of exercise. A sensible recovery drink that has a good carbohydrate: protein ratio allowing increased protein transport to recovering muscles. Other good post-workout/health post-game snack protein sources include Greek yogurt and peanut butter.
Other Recommended Foods:
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- Lean meats (chicken, turkey, lean beef)
- Fish (salmon, tuna, cod)
- Eggs
- Dairy products (Greek yogurt, cottage cheese)
- Plant-based proteins (lentils, chickpeas, quinoa, tofu)
Also see more on supplements for teenage athletes.
3. Carbohydrates: Replenishing Glycogen Stores
Carbohydrates, including glucose, serve as primary energy source for the body. After exercise, glycogen (form of glucose) stores in muscles are depleted and need to be replenished to sustain energy levels and prevent fatigue.
Recommended Foods:
- Whole grains (brown rice, quinoa, oats)
- Starchy vegetables (sweet potatoes, butternut squash)
- Berries and cherries are good anti-inflammatory foods that provide a good tasting, healthy post-activity snack. Serving them cold or even frozen can made a hot day more tolerable.
- Cold serving of watermelons, apples, or oranges provide fluid, Vitamin C, and certain salts needed after exercise. These aren’t bad options during an activity, especially on warmer or more humid days.
- Legumes (black beans, lentils, chickpeas)
Healthy Fats: Reducing Inflammation
Healthy fats play a role in reducing inflammation and supporting overall cell function.
Recommended Foods:
- Avocados
- Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds)
- Olive oil
- Fatty fish (salmon, mackerel, sardines)
4. Electrolytes: Hydration and Muscle Function
Don’t forget to hydrate! Fluids are another essential supplement in recovery. Electrolytes like sodium, potassium, magnesium, and calcium are lost through sweat and need to be replenished to maintain muscle function and prevent cramps.
You can’t go wrong with water and should drink at least 24 ounces after exercise to replenish sweat losses.
If you are a salty sweater (your sweat tastes salty or has salt marks on your clothing), then 24 ounces of sports beverages with electrolytes could be a sensible choice (however, watch for extra and often unnecessary sugar).
Looking for a sweet option? Chocolate milk is a good-tasting, low-cost, and easy-to-find healthy post-game snack that provides adequate fluids and amounts of whey protein and leucine for muscle recovery.
It also has scientifically supported ratios of carbohydrate to protein that enhance protein absorption. Calcium and vitamin D found in chocolate milk are important for bone health. Indoor sport athletes with limited sun exposure can benefit from the extra vitamin D in chocolate milk. Almond, rice or soy-based chocolate milk can be used for those who don’t tolerate or are allergic to cow’s milk. There usually isn’t much objection to the sweet taste.
Want a tarter option? Tart cherry juice is a surprisingly good choice for reducing muscle soreness while also providing the necessary fluid intake wanted in a healthy post-activity snack.
It also has anti-inflammatory properties that can reduce both immediate and delayed muscle soreness and stiffness. This might reduce the use of non-steroidal anti-inflammatory medications (like ibuprofen) after exercise.
How Much Chocolate Milk or Tart Cherry Juice should you drink?
One 8-12 ounce serving of chocolate milk or tart cherry juice within 30 minutes of completing the activity. Cold servings are better tolerated and absorbed.
Other Recommended Foods:
Bananas (rich in potassium)
Leafy greens (spinach, kale)
Dairy products (milk, cheese, yogurt)
Nuts and seeds (pumpkin seeds, almonds)
5. Antioxidants and Vitamins: Combating Oxidative Stress
Exercise produces waste products such as free radicals that can contribute to muscle soreness and fatigue. Antioxidants help neutralize these effects, promoting faster recovery.
Recommended Foods:
Berries (blueberries, strawberries, raspberries)
Dark leafy greens (kale, spinach, Swiss chard)
Citrus fruits (oranges, grapefruits, lemons)
Green tea
Conclusion
Appropriate nutrition in combination with sufficient high-quality sleep is a powerful tool for optimizing recovery and enhancing performance. By incorporating the right balance of protein, carbohydrates, healthy fats, electrolytes, and antioxidants, you can support muscle repair, reduce inflammation, and efficiently restore energy levels.
Fuel your body wisely, and it will reward you with strength, resilience, and improved overall well-being.
