20/03/2015
Recovery Nutrition Rules and the 9 Best Post-Workout Foods
Performance studies measuring recovery conclude that rehydrating is most important, followed by replenishing depleted carbohydrate stores (glycogen) and getting enough amino acids from protein to stimulate muscle-protein synthesis. The recommended combination includes: 15 to 25 grams of quality protein with 0.5 to 0.75 grams of carbohydrate per pound of body weight post-exercise
#1:BEETS : This uncommon crimson produce pick provides unique compounds -- nitrates and betalains, which can help the body transfer oxygen to muscles more efficiently, aid muscle contraction, lower blood pressure and act as potent antioxidants
#2: EGGS: Nutrient-packed eggs are considered a “perfect protein,” meaning that the protein found in eggs is of the highest biological value and serves as the gold standard against which all other proteins are measured. Since eggs provide all nine essential amino acids, eating a meal with eggs post-exercise can aid in repair of body tissues and in muscle-strength gains
#3: GREEK YOGURT: With a whopping 14 grams of protein and just 100 calories per six-ounce serving, plain Greek yogurt boasts an ideal protein-to-calorie ratio, which makes it a great post-workout treat.
#4: WATERMELON: It’s no surprise that watermelon slices are at the end of most endurance events. The sweet fruit is 92 percent water, making it the perfect choice to help rehydrate. Two cups of watermelon have just 80 calories and is a good source of vitamin C, lycopene, potassium and vitamin A. What’s more, an amino acid in watermelon, L-citrulline, has been shown to help maintain healthy blood vessels, increase nitric oxide and improve blood flow. In a small study, athletes who consumed watermelon juice experienced up to 40 percent less muscle soreness 24 hours after exercise compared with athletes who didn’t consume watermelon juice.
#5: SALMON: Salmon is best known for being an excellent source of heart-healthy omega-3 fatty acids. Additionally, omega-3s have been shown to help improve glucose tolerance and promote lean body mass
#6: RED BERRIES: Berries are rich in immune-boosting, disease-fighting antioxidants, which can help squash the oxidative stress the body endures after intense bouts of exercise. The antioxidants in berries help mitigate the high level of oxidative stress (which leads to further muscle-tissue damage) associated with exhaustive exercise. Fortunately, by increasing intake of antioxidant-rich foods like berries exercise-induced muscle damage and inflammation caused by free radicals is diminished.
#7: QUINOA: This delicious ancient grain has more protein than most other grains (four grams per half-cup serving) and is rich in iron and fiber. It’s considered a complete
#8: TURKEY: The Thanksgiving star is often overlooked for the rest of the year, but it shouldn’t be if you’re an athlete. Turkey is an affordable source of high-quality protein to provide the essential amino acids your body needs to recovery after a workout
#9: PEANUT BUTTER : Peanut butter is a favorite among many all-star athletes. It’s a good source of plant-based protein and healthy good-for-you fats. Plus, it’s much more affordable than other nut butters. A tablespoon of peanut butter packs about 95 calories, four grams of heart-healthy monounsaturated fat and 3.5 grams of hunger-squashing protein. Peanut butter is loaded with vitamin E, magnesium and the necessary B vitamins needed to convert food into energy
