Power Foods: The Best Foods for Recovery After a Workout

So you want to minimize muscle soreness and maximize muscle recovery after your workout? You need to know what to eat and when to eat it!

Recent studies indicate that vigorous exercise that lasts longer than 45 minutes depletes your body of glycogen, the form of glucose your body uses for quick energy. Glycogen is stored in your muscles and liver. After about 60 minutes of exercise, your body then uses fat for energy. During vigorous exercise your muscles also experience micro tears. After your workout it is important to rehydrate, consume simple carbohydrates to restore glycogen, and eat lean protein to help with muscle repair.

In order to maximize glycogen uptake and muscle repair you should eat within 15 to 30 minutes of exercise completion. Right after exercising, your muscles are most sensitive to acquire the nutrients needed for refueling and repairing.

Sports Scientists suggest that in order to get ready for that next bout of exercise, you need to eat a ratio of 2 to 1 or 4 to 1 carbohydrates to protein. It is most important for those who exercise daily to get the right nutrition for recovery.

Which foods are best? There are many natural whole food options. Believe it or not, lowfat chocolate milk is a great post-workout drink. It is high in carbohydrates and protein, with the added benefit of replenishing calcium, magnesium, and potassium. You can make your own smoothie using some type of protein like milk or Greek yogurt and add carbohydrates such as honey, banana, or berries. You will also get the added anti-oxidant benefits from the berries. Other easy and quick choices after a workout include almond butter on a rice cake, a bowl of granola with a cup of low fat milk, a cup of oatmeal with raisins or berries and low fat milk. When you are short on time, a protein bar or energy bar will work too.

Consuming a variety of fresh fruits, vegetables, grains, lean meats and beans on a daily basis will keep your body running at its peak. Add a little turmeric and ginger to your food or in your smoothies. These spices have natural anti-inflammatory properties to help your body recover faster after workouts.

Good nutrition goes hand and hand with adequate rest and recovery. Make time to get 7 to 8 hours of sleep each night and your body will be able to take the time it needs to repair for your next big workout.

By: Ann Marie Valentine, MPT, OMPT, DMC Rehabilitation Institute of Michigan