The Top 10 Recovery Foods
Sports scientists love to disagree and debate over just about everything, but the community has come to a consensus about one topic: recovery meals.
Gordy Megroz
Author's Bio
Gordy Megroz is a former Outside editor and frequent contributor to the magazine and website. Follow him on Twitter @GordyMegroz
Hot Chocolate
A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism found that chocolate milk aided recovery as well as Gatorade.
The Power Smoothie
Alexander’s smoothie recipe is light enough to stomach, and also packs the protein (milk, protein powder, chia, and nuts), carbs (honey, banana, berries, and wheat germ) and anti-oxidants (thanks to...
Pasta
The Mayo Clinic endorses pasta as good source of carbs for post-workout recovery—but don’t overdo it on the noodles.
Chili
Dave Hahn suffers from celiac disease, an inability to digest gluten (a protein found in wheat, barley, and rye).
Chicken Fried Rice
The fried rice not only fits into the category of healthy and delicious comfort food but it also works as a recovery food for a number of reasons.
Turkey
Beyond just protein, turkey contains selenium, a nutrient that helps buffer damaging by-products of exercise (peroxides and free radicals) that accumulate in the muscles during training.
Turmeric and Ginger
Turmeric and ginger worked wonders in getting me to the starting line and racing hard.
Banana and Coconut
It’s potassium that prevents involuntary muscle contraction, and the nutrient is found in abundance in both bananas and coconuts.
Salmon
Also packed with lean protein, Stanford University sports nutritionist and physiologist, Stacy Sims, adds salmon to her endurance athlete’s post recovery meal in order to “enhance muscle repair.”
Honey
Honey supports the immune system, and thus boosts the acute immunosuppressant response of exercise.
21. Cook a Perfect Meal
This menu is a balanced recovery feast that follows the 40-30-30 ratio of carbs to fat to protein prescribed by nutritionists and is damn delicious, too.
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