Recovery foods

Posted by Eric Hofmann on Friday, October 18, 2013 Under: Health and Fitness blog
Timing is everything!

What's most important for your recovery is eating soon after you work out, when your body is most efficient at glycogen-repacking and muscle-building. Studies show that eating within 45 minutes after an intense workout is ideal, but you'll still reap big gains if you eat the right foods up to 2 hours after you stop lifting. Any foods you eat several hours later or even through the next day will still replenish your energy stores, but it will happen a little more slowly, and your glycogen may not necessarily replenish itself 100 percent by the time of your next hard training session. Of course timing your post-workout nutrition will take some planning. Here are a few simple ideas to get you started.

Fat-Free chocolate milk -

You may not have had the stuff since you were a kid, but, honest, it's still good for you. When i advise my clients to drink chocolate milk they ask if i am joking. If you can tolerate it, milk is an excellent recovery food since is has the carb-to-protein ratio you need 3 to 4 grams of carbs for every gram of protein. Of course, milk needs to be kept cold to be safe, and you cant very well carry it in your gym bag. If you are fortunate enough to live in the frozen tundra you can just leave it in your vehicle and crush it after your training. If you are lactose intolerant, you can use Ensure or a soy-based chocolate milk.

Carb-protein shake -

Many people don't feel like eating right after a workout, so a liquid supplement helps put fuel back in and hydrate you too. Supplements of protein work well especially whey and isolate. We have always recommend Dymatize products for there purity, cost-effectiveness, and results.

Nuts -

Nature's own pre-made fuel replacer is a handful of almonds, walnuts, peanuts, pecans, or sunflower seed. Nuts are an energy-dense mix of protein, fats, and carbs and are very filling, so they are an excellent snack. These easy to carry little treats wont spoil or crush in your gym bag, and they are jam packed with other nutrients. We have been recommending almonds for a while to our clients as well as a recovery snack. You can pick up a large bag at Wal-Mart for under 10 bucks. Oven roasted almonds from blue-diamond is a good spot to start.

Yogurt and Fruit -

Fruit juice is an excellent post exercise drink precisely because it has a very high carb content. Adding whey protein to apple or grapefruit juice can provide the right recovery ratio. Bene-protein is one of several brands medical-grade whey protein that can be ordered online or through most pharmacies. Again Dymatize whey protein would also be a great fit.

Timing is everything in terms of your recovery from a workout. Our rule of thumb is try to consume a minimum of 25-30 grams of protein within 30 minutes of completing your training. This will guarantee to give you a solid absorption rate of protein and allow your body the opportunity to repair and rebuild itself. It is always recommended to train under the direction of a professional - utilizing a personal trainer is a must and for a cost-effective way to train under the guidance of a professional. Check online personal training. Performance Training offers online personal training services for a low cost of $49.95 for a 6-8 week program with 24/7 support via text/e-mail. If you are thinking about doing this, give it a try. The worst that happens is you become more educated in health/fitness and are out 50 bucks! Who knows you might even become more healthy!

Have a great weekend everyone!

In : Health and Fitness blog 

Tags: recovery  recovery foods  protein  fruits  yogurt   nuts 
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