If you’re training for a race, to improve your endurance or just working on your overall fitness, it’s always a good idea to have a good stock of recovery foods at the ready to chow down after your efforts.
The ideal recovery meal contains a blend of carbohydrates and protein.
Your body uses carbohydrates as the primarily fuel for your training sessions. Naturally, we need to refill our tanks when they’ve been depleted. So after you’ve sweated it out on the bike, or at the gym, you need a hit of good carbohydrates afterwards.
Carbs are found in a variety of foods – but there are good types, and bad types. Sugary treats will contain empty carbs and calories that we just don’t need, so it’s best to stay away from those sweets when you’re body is starving for nourishment. “Good” carbs can be found in fruits and vegetables which are nutrient rich with bonus vitamins and minerals, and in pasta and rice which have the added benefit of fibre.
It isn’t just the fuel tanks that need restocking, but the muscles need some TLC foods too. Primarily protein. Protien is what helps the muscles to recover and repair themselves. As nutritionist Joseph Agu explained to us recently: “During exercise your muscle fibres break down. That’s a natural process of exercise and that break down allows them to rebuild, causing an adaptation. Protein ingestion facilitates that response by stimulating what we call muscle protein synthesis”
It’s best to introduce a healthy a mix of carbs and protein into your diet to ensure you get the necessary nutrients the body needs after a work-out. It’s recommended to eat within a 60 minute window after your session as that’s when you’re body will readily take up the vital nutrients.
So for those crucial 60 minutes, here’s some of our quick and easy post-workout snacks.