Sore, stiff and starving? No problem

For athletes, even recreational exercisers, starting practices, running programs or a training regimen can disrupt the body’s natural ability to quickly heal and recover. Depleting glycogen (muscle carbohydrate) stores can do that to a person.

However, paying attention to the foods that you choose post-exercise may positively impact your body’s ability to recover, and help you to better enjoy the activities in which you participate.

When choosing recovery foods, including post-exercise snacks and meals, remember the following:

• Carbohydrates are your friends. During exercise, the body uses mostly carbohydrate as energy. Carbohydrate-rich foods provide energy for the body before exercise, a source to burn, but are also necessary to consume afterwards to rebuild the stores.  Enjoying these foods in combination with other foods (Sorry, carbo-loading is out.) rebuilds energy levels which are needed to continue activity. Other foods contribute calories, protein and fat to your body so that the carbohydrate-rich foods you consume can be used as energy.    
• Eat protein. Protein-rich foods provide amino acids, the building blocks for muscle, which are broken down during exercise. While this is a natural result of strenuous activity, future athletic performance in practices and games is largely impacted by how well our muscles rebuild and resynthesize new muscle fibers after a workout. Protein aids in this recovery effort. Protein-rich foods are also linked to a reduction in muscle soreness. 10-20 grams of protein is recommended post-exercise.

*Check Nutrition Facts Labels on specific foods for exact amount, some products can vary significantly.