Recovery/Refuel

NFL athlete or a weekend warrior, recovery nutrition is vital for recovering after exercise and holding on to lean muscle mass. The recovery snack is one of the easiest things that helps our body recover, yet it is often overlooked and forgotten. Three things need to be considered regarding recovery: fluids, healthy proteins and carbohydrates. All of these work in unison to keep the body strong and hydrated. 

Protein dominates the culture of today because it is vital for recovery. Protein helps heal wounds, keeps our immune system strong, and is extremely important for promoting muscle repair and growth. But protein is just one component of recovery.

Carbohydrates, the primary fuel source for our muscles, is also a major component. Good examples of healthy carbohydrate-infused snacks include a banana with peanut butter, Greek yogurt with granola, turkey and cheese sandwich and even oatmeal.  There are also some recovery snacks that sometimes get overlooked, like pistachios.

Two ounces of pistachios provides 12g of protein along with more potassium than a large banana.. To top it off, pistachios are a heart healthy snack that helps fight off inflammation! Low fat chocolate milk has the perfect ratio of carbohydrates to protein, and it is obviously in a liquid so it can help with hydration as well. Try two ounces of pistachios followed by a glass of chocolate milk!

Hydration plays a huge part in recovery.  The body needs 16-24oz of fluids for every pound lost during exercise and workouts. Consume water throughout a workout and rehydrate after the workout as well! Another key to recovery: consume a recovery snack within 30 minutes of working out and exercising. In my opinion, making time to exercise should be followed by making time to recovery properly.