When talking about recovery with my clients, I am not talking about resting after practice or taking days off to allow your muscles to recover. While both are very important, when I use the word “recovery,” I am referring to eating within the 30 minute “recovery window of opportunity.” It is essential to replace glycogen storages by eating carbohydrates (muscle fuel) and consuming protein to aid in the repair of muscle tissues. Many clients complain of fatigue and feeling “heavy” after or even during their workouts. They are often not fueling and recovering their workouts with appropriate food choices.
As a rule of thumb, I tell my clients that they have 30 minutes to get their recovery snack in before the window of opportunity is gone. In most cases, this requires being prepared. A great recovery snack is a low fat or fat free chocolate milk and a banana. This combination of foods provides a good balance of carbohydrates and proteins to help recover and repair muscles. It is quick and easy to pack. Other examples of good recovery snacks include smoothies containing protein, sports nutrition bars, or greek yogurt and cereal. Just remember to have protein and carbohydrates in your recovery snack! As I mentioned last week, don’t forget about hydration either! Make sure that you are replacing fluids lost in your workout.
The Sports, Cardiovascular, and Wellness (SCAN) Dietetic Practice Group has some good handouts about recovery and hydration as well as other sports nutrition topics.
Julie DuBois, RD 
