After any intense workout, our muscles suffer protein degradation and glycogen depletion. It’s important to restore electrolytes and replenish fluid that was lost. We also need to replace muscle fuel (carbohydrates) utilized during our workouts and consume protein to aid in the repairing of damaged muscle tissue and to stimulate development of new tissue.
Here are six simple recovery drinks and snacks that we recommend after a workout.
6 Super Simple Recovery Drinks and Snacks
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Fruit Juice
A carbohydrate-electrolyte sport drink or 100% fruit juice to replenish fluids and electrolytes lost in sweat. Apple juice or Gatorade will give you a much-needed quick glucose replenishment following a hard workout.
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Fruit Smoothie
A smoothie made with yogurt and frozen berries. This will provide some simple sugars from fruit that will help replenish glycogen stores fastest and give you quality protein to repair muscles. The berries are also powerful in vitamins and antioxidants.
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Peanut Butter & Pita
Whole wheat pita half with a tablespoon of peanut butter, 1 tbsp of nuts, and honey. The pita is rich in quality carbohydrates and high in fiber, while the peanut butter and nuts will provide quality protein and healthy fat.
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Beans & Cheese
Black beans, 1 oz cheese, salsa, with a whole wheat tortilla or 8-10 crackers. Beans are a rich source of vitamins and minerals, and give you the protein and carbohydrates you need for post-recovery.
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Yogurt & Granola
Greek yogurt has double the amount of protein compared to regular yogurt and is a rich source of vitamin B-12. Mix it with a ¼ cup of low-fat granola, and have a great on-the-go snack.
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Turkey Wrap
Whole wheat wrap with turkey, tomatoes, spinach, and veggies. Vegetables provide the vitamins and electrolytes we need to replenish following a good workout while still providing satiety. Wraps are great for a quick meal after a lunch workout, and to take with you on the road.
A carbohydrate-electrolyte sport drink or 100% fruit juice to replenish fluids and electrolytes lost in sweat. Apple juice or Gatorade will give you a much-needed quick glucose replenishment following a hard workout.
Fruit Smoothie
A smoothie made with yogurt and frozen berries. This will provide some simple sugars from fruit that will help replenish glycogen stores fastest and give you quality protein to repair muscles. The berries are also powerful in vitamins and antioxidants.
Peanut Butter & Pita
Whole wheat pita half with a tablespoon of peanut butter, 1 tbsp of nuts, and honey. The pita is rich in quality carbohydrates and high in fiber, while the peanut butter and nuts will provide quality protein and healthy fat.
Beans & Cheese
Black beans, 1 oz cheese, salsa, with a whole wheat tortilla or 8-10 crackers. Beans are a rich source of vitamins and minerals, and give you the protein and carbohydrates you need for post-recovery.
Yogurt & Granola
Greek yogurt has double the amount of protein compared to regular yogurt and is a rich source of vitamin B-12. Mix it with a ¼ cup of low-fat granola, and have a great on-the-go snack.
Turkey Wrap
Whole wheat wrap with turkey, tomatoes, spinach, and veggies. Vegetables provide the vitamins and electrolytes we need to replenish following a good workout while still providing satiety. Wraps are great for a quick meal after a lunch workout, and to take with you on the road.
