What to eat for recovery nutrition
Dr. Lisa Herzig, RD, CDE, Assistant Professor and Director of Dietetics & Food Administration Program, CSU-Fresno

recovery

It’s no secret that what a tactical athlete eats after a workout can aid in his or her recovery more quickly and make larger gains. But what are the secrets to knowing exactly what to eat?

Recovery Nutrition Keys

Carbohydrates: Consume at least 50 grams of carbs within 30 minutes of finishing your workout.

  • Examples: Bagels, graham crackers, pretzels, granola bars, fresh fruit, milk or chocolate milk, and sports bars or drinks

Protein: Consume at least 10-20 grams of protein within 30 minutes of finishing your workout.

  • Examples: Greek yogurt, cheese, milk or chocolate milk, protein shakes, deli meat, nuts, peanut butter, and protein bars

Fluids: Rehydrate with at least 16-24 ounces of fluids for every pound lost from sweat. Including electrolytes such as sodium and potassium will also enhance rehydration.

Recovery Shake

  • 1 cup skim milk + 1 scoop whey protein powder (20-25 g protein) + 1 banana + ice

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Recovery Food Combos

  • Protein shakes (pre-made or mixed with water)
  • 16 oz shelf-stable milk (e.g., Horizon Organic portable) + 2 granola bars
  • 8 graham cracker squares topped with peanut butter + banana + 16 oz water
  • 16 oz sports drink + 1 sports bar + 16 oz water
  • 1 cup low-fat granola + 16 oz low-fat chocolate milk
  • 1 whole grain bagel + 2 scrambled eggs + 16 oz 100% fruit juice
  • 2 oatmeal packets mixed with water + 2 Tbsp peanut butter + 16 fl oz skim milk
  • 1 cup high-protein cereal (e.g., Kashi Go Lean Crunch) + 1 cup skim milk
  • 1-2 peanut butter and jelly sandwiches + 16 oz 100% fruit juice
  • 1 turkey/cheese sub + apple slices + 16 oz water
  • 1 cup Greek yogurt with low-fat granola and walnuts + 16 fl oz water
  • 1 cup chicken noodle soup + grilled cheese sandwich + 16 fl oz water