Nutrition for Recovery

Best Recovery Practice

Goals for Recovery Nutrition

• Restore fluid and electrolytes (sodium and potassium) lost in sweat
• Replace muscle fuel (carbohydrate) utilized during exercise
• Choose protein to aid in repair of damaged muscle tissue and to stimulate development of new tissue
• Begin recovery by eating a snack (carbohydrate + protein) within 30 minutes of completing exercise, and eating a meal (carbohydrate + protein + fat) within two hours of completing exercise

Rehydration Post-Exercise

• Carbohydrate-electrolyte sports drink to replenish fluids and electrolytes lost in sweat
• Monitor urine color—dark color indicates dehydration (may also be due to vitamins and/or foods ingested); lighter color indicates adequate hydration
• Monitor sweat loss through change in body weight before and after exercise to prevent dehydration

Top 10 Recovery Foods

1. Tart Cherries—heals joint pain and muscle soreness
2. Coconut Water—restores fluid balance and potassium (an electrolyte lost in sweat)
3. Blueberries—anti-inflammatory; quercetin improves endurance and recovery
4. Chia Seeds—omega-3 fats reduce inflammation and improve flexibility
5. Salmon—vitamin D increases jump height, power, and strength
6. Kefir—boosts immunity with probiotics
7. Beets—nitrates increase blood flow and delay fatigue
8. Oranges—vitamin C supports collagen formation and joint health
9. Kale—vitamin A improves vision and skin
10. Ginger—anti-inflammatory that relieves muscle soreness and joint pain; improves digestion

Recovery Snack and Meal Ideas

• Smoothie (kefir or whey protein + berries + tart cherry juice + dark leafy greens + ginger)
• Low-fat chocolate milk + protein bar
• Cottage cheese or Greek yogurt + fresh fruit + chia seeds
• Salmon + mashed potatoes + Mixed Veggies
• Burrito bowl (brown rice + chicken + beans + cheese + salsa + avocado + lettuce)
• Stir fry (lean meat + broccoli + bell pepper + carrots + brown rice)
• Turkey sandwich + salad