RECOVERY CHICKEN SOUP                                                     Makes 8 servings   

Prep 10 minutes                                                                      Crockpot 3-5 hours

 Chicken soup is perfect for a recovery meal, replacing fluid and electrolytes.  Using a crockpot allows the flavors to meld together while you go out and train.  Don’t be afraid to add different vegetables, use frozen if no fresh are available.  Barilla PLUS® pasta adds 360 mg of omega-3 fats to the recipe, as well as extra protein.

 1 (2-3 pound) bone-in chicken; remove skin

3 stalks celery with leaves, chopped

             I find many athletes fail to see gains from high intensity sprints and strength workouts because they experience muscle soreness, limiting exercise.

The key to remodeling muscle and recovery lies in timing the intake and amount of the master amino acid: leucine.

How much leucine at a meal is enough?  Although no studies have been done on humans, researchers have used data from rats to estimate requirements.

Per Meal Leucine Recommendations by Body Weight: 

             Rich food sources of leucine are eggs , animal protein (fish, beef, poultry), and milk.  The USDA provides a complete listing of food sources of the leucine content.  It is important to recognize that heavier athletes may find it difficult to get enough leucine at a meal without using careful planning.

My sister came home from Finland and brought this favorite snack idea from her travels. High in the amino acid, leucine, it provides the stimulus for rebuilding muscle after exercise. Fresh tomato and basil pack in antioxidants. No wonder the Finns are so tough!

The “Finn-wich”

1 Rye krisp cracker
1/2 oz low fat mozzarella cheese
2 slices fresh tomato
1 Tbsp fresh basil
OR 2 thin cucumber slices

Stack cheese, tomato, and fresh basil or cucumber on top of rye krisp cracker.
Enjoy with a cranberry spritzer, sparkling water, or a glass of white wine.

Nutrition per Finn-wich:

Calories 74, Protein 5 g, Fat 2.4 g, Saturated fat 1.5 g, Carb 9 g, Calcium 10% DV, Iron 2% DV, vitamin A 16% DV, vitamin C 9% DV

 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.