Fueling your body properly can be a challenge for athletes at every level, but the best athletes are the ones who know what their body needs before and after training. What you eat after training or a workout can impact your recovery. What you eat 30-60 minutes after your workout can have an impact on your body's recovery. Below we will discuss 4 good examples of post workout snacks that will optimize muscle recovery and growth.
Oatmeal is a great option as it is high in healthy carbohydrates that also contribute to replenishing glycogen. Oatmeal also contains magnesium and phosphorus, magnesium reduces inflammation and phosphorus helps repair damaged tissues and contributes to strong bones. Healthy carbohydrates are the main source of energy that your body needs to perform at the highest level and Oatmeal is a great source of those carbohydrates.
Fruit restores glycogen. Glycogen is stored sugar that our muscles use for fuel. Eating fruit will provides your muscles a source of glycogen which will help to replenish your muscles for your next workout to ensure optimal performance
Yogurt provides several health benefits for athletes. Yogurt is high in protein which can promote workout recovery. It’s high in calcium which strengthens your bones, assists in muscle growth and contraction, and can also contribute to the prevention of muscle cramps.
4. Chocolate Milk
Chocolate Milk has an ideal carbohydrate to protein ratio to replenish and build muscle. Chocolate milk also has an ingredient called Epicatechin. Epicatechin is derived from cocoa and it helps widen blood vessels which in turn increases blood flow to assist in muscle recovery.
Adding these foods to your post workout routine will increase your recovery and growth. In order to obtain the most benefit from your post workout snack, it should be eaten within 30 to 60 minutes after a workout.
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