University of Georgia Athletics
Recovery After Hard Exercise
August 14, 2006 | General
To recover faster after training and to minimize chronic fatigue, refuel muscles with carbohydrate-rich foods combined with a little protein. After practice muscles are most receptive to replacing muscle glycogen. Eat a recovery snack or meal within 30 minutes after exercise.
An effective recovery diet can be achieved with the following tips:
Focus on carbohydrates: muscles need carbs to make the fuel that is used during hard exercise, glycogen. Carb suggestions: cereal, bagel, bread, pasta, rice, muffins, fruits, and veggies
To enhance refueling and recovery eat a little protein with the carbs: Protein suggestions: peanut butter, turkey, grilled chicken, yogurt, cheese, roast beef, nuts
Drink fluids such as water, powerade, milk, 100% fruit juice or vegetable juice
Sprinkle a little salt on food: athletes lose a little sodium when they sweat, which can be replaced with a hearty recovery meal
Eat wholesome fruits, vegetables, and juices that contain potassium: try oranges or orange juice, bananas, raisins, dried apricots, potatoes or winter squash
RECOVERY FOODS TO TRY AFTER PRACTICE
Be prepared! Pack favorite fruits, juices, cereals or breads in gym bags, back packs, lockers, or in the car. Use the list below for more high-carbohydrate, moderate protein ideas:
Sub sandwich with turkey and cheese and an orange
Yogurt, muffin and a bottle of apple juice
Rye bread and cheese sandwich with a bag of grapes
cup of nuts and 1 cup of dry cereal and a bottle of orange juice
Banana and peanut butter sandwich and chocolate milk
Wholesome cereal and skim milk
Lean roast beef and tomato on whole wheat bread and juice
Whole grain bagel with peanut butter and a banana
1 cup oatmeal with c. raisins and nuts
Prepared by The University of Georgia Athletic Association Sports Nutrition Office
