Should You Eat a Recovery Meal/Snack?

Customizing eating plans around training schedules is our specialty! Here are some quick options for post workout protein + carb for optimal recovery.

Getting protein within 30 minutes of finishing training is a rule of thumb we drill into all of our clients. Protein is responsible for repairing and rebuilding muscle tissue damage during exercise, and can also reduce the onset of soreness and prevent injury. After intense exercise and during hot and humid months you may not have much of an appetite, but it is still so important to get your recovery nutrition. Meat may be the first thing that comes to mind when thinking of ways to get protein but there are so many other easy and accessible options!

Depending on the time of day, a meal or snack can work as your recovery nutrition. If you are unsure of how to get the timing right, make sure to bring it up with your dietitian in your next meeting. Customizing eating plans around training schedules is our specialty! Here are some quick options for post workout protein + carb for optimal recovery:

  • Smoothie: Blend your favorite fruit with a serving of protein powder and liquid of choice. Boost your nutrient intake with a handful of spinach and some chia seeds for anti-inflammatory fats.

  • Protein bar: Look for options with at least 10 grams of protein and add a serving of fruit on the side.

  • Parfait: Start with Greek yogurt and top with your favorite fruit and nuts for a well-rounded snack. If needed, increase your portions to easily turn this into a recovery meal.

  • PB&J: Nut butter is a great source of protein, and when enjoyed on whole grain bread, you can get enough protein for muscle recovery. Add honey or jam for a bit of sweetness and additional carb for recovery.

  • Protein shake: If you need a no-prep option, this one's for you! Choose your favorite ready-to-drink shake and add a carb alongside. If you are on the go, dried fruit is an easy option.

  • Eggs: Hard boiled eggs can be made ahead of time for an easy recovery snack. Pair with a carb, like fruit or a granola bar and you are good to go.

Performance, Muscle Gain, Health WellnessBethany Villarreal