Ever have those days after a workout when your body feels heavy and sluggish? Your performance suffers because you’re sore and tired. You’re sure you hydrated properly and got a decent night’s sleep but is there something else you can do to perform better? Yes! Nutrition is vital to recovering properly and many of us miss out on the opportunity to feel amazing when we skip over this important part of training. 

The Goals of Nutrition Recovery: 

• Replace fuel (carbohydrate) utilized by muscles during training. Consume a snack or meal within an hour following training. 
• Restore fluid and electrolytes (sodium and potassium) lost through sweat. If you are feeling really scientific, you can weigh yourself before and after exercise to determine how much to replenish. 
• Eat 15-25 grams of high-quality protein to aid in repair of damaged muscle tissue and to stimulate muscle protein synthesis. 

Recovery Fluids and Snacks: 

• Smoothie with your favorite milk, spinach or kale, and frozen fruit
• Brown rice cake with peanut butter and banana
• Ultima or coconut water with high-quality sports bar like RX Bar or Larabar (look for ingredients you recognize – the list should be short!)
• Whole wheat pita chips with hummus and a small piece of fruit
• Greek yogurt, berries, whole grain cereal, and water
• Dried fruit and nut trail mix and water

Recovery Meal Ideas:

• Sandwich wrap with turkey & spinach, fruit
• Rice bowl with beans, cheese, salsa, avocado (option to add a meat for extra protein)
• Grilled protein such as fish, chicken, or steak with broccoli, bell peppers, carrots, and sweet potato
• Stir-fried tofu and veggies with quinoa
• Veggie omelet, whole grain toast, and apple slices