Here are some tips to help aid recovery.
Don’t Forget the Carbohydrates
It is common for athletes to refuel after a strength or endurance workout only with protein. However, without a source of carbohydrates post-workout, your body will not be able to produce insulin, the hormone that drives muscle building. Carbohydrates also help to replace muscle and liver glycogen to refuel your energy stores. The current recommendation is a ratio of 2:1 carbohydrate to protein following strength workouts and 4:1 after endurance workouts.
Aim for Antioxidants
Antioxidant rich foods help reduce inflammation and decrease muscle soreness. One of the easiest ways to get an adequate amount of antioxidants and carbohydrates is by drinking tart cherry juice. Research shows that drinking tart cherry juice aids athletic performance and comes highly recommended for recovery foods. Following juice consumption with a form of protein would be recommended. Ginger and turmeric are other sources of food high in antioxidants.
Try Liquid Meals
Exercise can often act as an appetite suppressant and many athletes find it hard to stomach food post-workout. Liquid meals are often more appealing and easy to bring with you. G2 recovery drinks, protein shakes with some fruit mixed in, or tart cherry juice with a serving of protein are complete liquid meals that can be consumed. Liquids are also more readily available and therefore digested more quickly than solid foods.
More: Give it a Spin: Smoothie Recipes
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