Optimise Your Workout with these Recovery Foods

Rebecca Lewis November 06, 2014

If you want to get the most from your daily workouts, you should prioritise post-workout recovery. You don’t build muscles whenever you are lifting weights. Muscle growth begins the moment you stop. It’s the same with burning fats. Your calorie-burning capability is at its peak right after your last sprint, squat or push-up. Without proper post-workout recovery, you may find it hard to reach your fitness goals.

Eating the right food is essential to speed up your workout recovery. Here are some of the best foods that will not only refuel your energy, but will also help you build more muscles, burn fats, and level up your performance in the gym!

Kefir

This fermented milk is not only rich in helpful bacteria that boost digestion; it also contains high levels of protein. One cup of kefir contains 11 to 14 grams of complete protein. A study published in the Journal of Nutrition found that obese women who consumed a high-protein and high-dairy diet experienced more favourable amounts of fat loss and lean muscle gain than those consuming less protein and dairy.

Banana

This delicious, fulfilling fruit is an excellent source of potassium which is needed for proper fluid balance and muscle function. Intense workouts cause your body to lose potassium, but just one banana is enough to replenish this essential nutrient as it provides over 400mg of the nutrient.

Sweet Potatoes

With the skin on, sweet potatoes are packed with 24 grams of carbohydrates, 4 grams of fibre, and 2 grams of protein. They contain glycogen which your body loses after a workout. Glycogen is important in helping you maintain output when your body has run out of fuel. Wait, there’s more! Sweet potatoes are also a great source of Vitamin B6, C, D, iron, magnesium, and potassium which contribute to stronger, leaner muscles.

Eggs

When you eat eggs, don’t set aside the yolk. Or else, it would no longer be a complete protein. Eggs contain folate, Vitamin A, phosphorous, selenium, and protein, as well as choline, an essential ingredient that promotes healthy brain cells.

Hot Chocolate

A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism found that drinking hot chocolate milk aided recovery as a popular sport drink does. Researchers note that chocolate milk contains carbohydrates and proteins that refuel the body. Moreover, the caffeine in chocolate acts as a vasodilator, widening and relaxing blood vessels so that restorative oxygen-rich blood can more easily flow through your muscles.

Greek Yogurt

Greek yogurt contains double the amount of protein compared to regular yogurt. It is also a rich source of carbohydrates. Add fresh berries to make it more delicious and amp its health benefits. The micronutrients in berries have been proven to help fight muscle soreness.

Whole Grains

Whole grains are great for reloading the muscle energy stores. Substitute red or brown rice over white, and go for whole wheat breads and pastries.

Rule of Thumb

There are many other foods that promote post-workout recovery. The key is to opt for those that are high in carbohydrates and protein. If your goal is to build muscles, experts recommend eating at least 30 grams of protein and 30 to 35 grams of carbs within 15 minutes of your workout. If you’re looking to lose weight, it’s okay to eat within 45 minutes or an hour after your workout.