Recover with Nutrition

Here are some specific foods that can aid in improving your recovering post exercise and training!

Foods high in protein

·       Oily fish (including salmon, mackerel, trout and tuna): a 150g salmon fillet for lunch or supper provides around 30g of protein, while a snack size 60g can of tuna contains 16g of protein. There is the additional benefit of consuming the omega 3 fatty acids EPA and DHA found in oily fish which have anti-inflammatory properties.

·       Greek Yogurt: this type of yogurt has a higher protein content than natural yogurt, providing around 9g per 100g (3-4 heaped tablespoons).

·       Turkey: a slice of cooked turkey has a slightly higher protein content (c 24g/100g) than a slice of cooked chicken (c 22g/100g). Turkey is also a good source of iron, vitamin B6 and B3, which are needed for energy production.

·       Eggs: each medium sized egg gives you 7g of protein. Eggs are also a very good source of choline, a nutrient involved in the metabolism of energy which may be depleted after strenuous exercise.

·       Nut butter: there is 4g of protein in one tablespoon of peanut butter compared with 2.5g in a tablespoon of almond butter, making peanut butter the better choice for vegan athletes. A brand that has no additives such as palm oil or sugar would be a healthier choice. Peanut butter is also a good source of vitamin B6 and magnesium.

Foods high in carbohydrate

·       Rice or rice cakes: a large 75g serving of uncooked rice provides 60g of carbs. White rice is converted to glucose quicker than brown so may be a better choice when you are looking for quick replenishment of glycogen stores, eg on a day when you are going to train again within a few hours. Otherwise choose brown rice for its additional nutrient content, eg fiber and minerals like iron and magnesium. A single rice cake gives you 7g of carbs.

·       Oats: a 75g serving of porridge oats gives you 50g of carbs and is a good source of iron and magnesium.

·       Potato: a medium sized sweet potato (c 130g) gives 26g of carbohydrates and has the benefit of 4g of fiber to support digestive health and more than your daily requirement of vitamin A. There are a similar amount of carbs and slightly less fiber in white potato, which is a better source of vitamin C but does not contain vitamin A. Both types are sources of vitamin B6 and magnesium. Baked or boiled potato is better than fried.

·       Tropical fruits: these contain a higher amount of carbohydrate than other fruits so make a good choice when you are looking to quickly restore glycogen stores. Choose banana (c 30g of carbs in a large one), mango (c 25g of carbs per half), papaya (c15g of carbs per half) or pineapple (c 22g of carbs in a thick slice). All contain various other nutrients beneficial to health such as vitamin C or digestive enzymes.

·       Berries: low in sugar but high in anti-oxidant nutrients called polyphenols which help to support muscle recovery and your immune system. Choose strawberries, raspberries, blackberries, blackcurrants or redcurrants, fresh or frozen.

Example of recovery meals or snacks

·       Kite Hill Greek yogurt with oats and berries

·       Rice cakes with peanut butter and banana slices

·       Salmon and sweet potatoes

·       Roasted carrots and turkey slices

·       Packet of dried mango and Kite Hill Greek yogurt

·       Scrambled eggs on rice cakes

·       Egg and potato scramble

·       Banana with nut butter

Judge your portion size in line with the length and intensity of your training session. 40-70g of carbs and 15-30g of protein would be a typical range to work with.