When we think about optimal recovery from training, we often think supplements. And there definitely are many supplements out there that can help to optimise recovery…BUT…most of them do the same (or not as good a job) as what real food can do!
Also, food tastes good, and fills you up, and is often cheaper than a supplement so in many cases (not all), it is preferable to use food for recovery.
- For optimal recovery we want to ensure that our food choices contain a good source of protein (about 15-30g depending on body size) to promote muscle recovery and growth
- We want to make sure that there are some high quality carbohydrates available in the meal/snack to replenish our glycogen stores; this is especially important if you are training twice per day.
- Hydration is also a key factor for recovery so including this within your meal (eg. smoothie) or separate as a drink is ideal.
Here are just a few options that I have come up with, that match (pretty closely) a standard recovery drink.
|
Snack |
Energy |
Protein (g) | Carbs (g) |
| Standard Recovery Drink (supplement) | 225 Cal | 14.7 | 39.7 |
| 170g (tub) plain chobani (0%) + 1 Cup frozen berries + 25g natural muesli | 248 Cal | 19.3 | 50.8 |
| 170g (tub) flavoured chobani + 1 banana | 235 Cal | 16 | 39.8 |
| 4 vita-weet +1 small can tuna + 40g cottage cheese + 1 tomato | 232 Cal | 25g | 19.2 |
| Smoothie: 100g Chobani (0%), 1 cup Low Fat milk, 1 Cup fruit | 223 Cal | 18.2 | 26.4 |
| 2 eggs + 2 Multigrain toast | 264 Cal | 17 | 24.8 |
| 2 Multigrain bread + 1 can tuna + 1 tablespoon Low Fat mayonnaise | 235 Cal | 21.7 | 29.4 |
| 1 wrap + 80g chicken + 1 Cup mixed salad | 270 Cal | 22 | 28 |
| 2C salad leaves, 100g chicken, ½ cup diced sweet potato + 1 tsp red wine vinegar | 246 Cal | 27 | 25 |