Build Muscle, Recover Faster with These Foods

 It’s easy to be motivated to do a workout when you’re feeling energetic.  But sometimes the get-up-and-go energy is just not there.  Why not? Could be what you’ve been eating.

            Energy during exercise is provided primarily by glycogen stores in the muscle.  Replenishment of these stores with a high carbohydrate food is essential before further exercise training can occur.   Without the provision of protein following exercise, however, muscle loss will occur due to the breakdown of muscle that occurs during exercise. 

Research has demonstrated that a recovery food plan that includes both protein and carbohydrate is superior to one that is limited to only carbohydrate.  

            Recommended food combinations for post-workout recovery are: cereal and low fat milk, low fat yogurt and fruit, low fat mozzarella string cheese and rye or whole grain crackers (low fat), cottage cheese and crackers or fruit, whole grain sports bar and milk, low fat chocolate milk.  Individuals who do not tolerate milk may find low fat soy milk and cheese as acceptable alternative to milk.  Avoid high fat snack choices as they will slow down digestion and delay the delivery of nutrients for recovery.

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