Recovery begins as soon as you leave the field, court, water, track, slopes – you get the idea. In order to be prepared for the next training session or competition it is important that you strive for the best recovery possible – refuel, rehydrate and rest. Both the timing and the type of food you eat is important for recovery. Here we have listed five top foods to include within 2-hours of finishing training to assist recovery.
Five Best Foods for Recovery
1. Eggs
Eggs are a fantastic recovery food and provide the building blocks the body needs to make adaptions after training. A large egg provides 7g of protein as well as a range of other important nutrients; Vitamin D, calcium, zinc and iron – to name a few. They are a perfect way to start the day and a great post-workout option for muscle recovery. Years ago there was controversy over the yolk, with the belief that egg yolk would increase cholesterol levels. We now understand that this is not the case and egg yolks are perfectly safe to eat and are packed with plenty of goodness. Poached eggs, boiled eggs, omelette or scrambled eggs are great options for a post-recovery meal.
2. Bananas
Bananas are the number one fruit of choice for the world’s leading athletes. When compared to an apple, a banana contains, TWICE the carbohydrates and THREE times the potassium, FOUR times the protein and FIVE times the magnesium. After strenuous exercise athletes often suffer from muscle cramps. These are the result of unexpected involuntary contractions which can target several muscles. They are most likely caused by deficiency in potassium and magnesium. Potassium is an electrolyte that conducts electrical impulses in the nerve and muscle tissue, helping with contractions. Potassium helps with the transportation of (glycose) carbohydrate into the muscles assisting with energy. Bananas also contain tryptophan, a protein that the body converts into serotonin – a chemical that helps improve mood and happiness in healthy people.
3. Greek Yogurt
Natural Greek yogurt contains high levels of protein and carbohydrate, both essential for maximising recovery. It also contains healthy bacterial cultures, which are good for the digestive system. Greek yogurt contributes to several recovery goals, providing calcium to assist with muscle contraction and bone rebuilding, carbohydrates for energy replenishment and protein for muscle maintenance. To give this nutritionally rich snack an even bigger boost, simply add one scoop of Musashi 100% Whey protein powder to your serving of yogurt and you have the perfect post-recovery snack.
4. Avocado
Avocados are rich in monounsaturated fat (healthy fats) and contain a unique combination of vitamins and minerals to help keep immune system fighting fit. Avocados also containing phytosterols – which have anti-inflammatory properties, important for high-impact athletes recovering from strenuous exercise. Avocados can be added to a sandwich, spread over a slice of toast, mixed into a salad or added to a smoothie.
5. Antioxidant rich smoothie
Frequent and high-intensity exercise is known to increase levels of damage to muscles and cells (oxidative stress) while also suppressing the immune system. Boosting the immune system by eating adequate protein, vitamins and minerals post-training can help the body fight infection and shorten the recovery time. Antioxidant rich foods such as fruit smoothies with added whey protein are a great way to introduce antioxidant rich foods into the post-workout meal. Try this high antioxidant recipe to give your body the post-training boost it needs.
Berry Delicious Smoothie Recipe
- 1 cup mixed berries
- ¼ avocado
- 2 cups Greek yogurt
- 1 scoop Musashi 100% Whey
- 4 ice cubes
