Article Written By Cindy Dallow, Ph.D. RD.
So, what is a good recovery snack or beverage? Anything with a 4:1 ratio of carbs to protein. The carbs will replace the glycogen you just used up and the protein will lessen the need for BCAA’s and help promote muscle synthesis.
- Cereal, milk, and fruit
- Bagel sandwich with lean meat or peanut butter
- Eggs and toast
- Chocolate milk
- Yogurt and fruit
Keep in mind that recovery nutrition is important only after hard workouts; not an easy run or casual bike ride. The excess calories coupled with lower intensity exercise can potentially lead to weight gain. Eat up and recover well!
Cindy Dallow, PhD, RD
My Body My Life Nutrition and Fitness, LLC
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