Brains
Some of the simplest, staple foods we know and love are also the best “real foods” for our bodies, especially before and during recovery after physical activities. These real foods must be easily digestible for our bodies to metabolize efficiently, and full of nutrients to do what we need them to do. Also, anything jam-packed into a bottle or crammed into a bar won’t be included here.
There are two essential nutrients needed to help our bodies during the recovery process: proteins and carbohydrates. However, including other beneficial vitamins, minerals, amino acids, and antioxidants in a balanced meal is equally important. From a basic peanut butter and jelly sandwich to a more extravagant salmon dish with a side of greens, there are a plethora of classic, quick, and convenient snacks for post-exercise recovery.
Peanut Butter and Jelly Sandwich
The quintessential classic, the peanut butter and jelly sandwich, holds a place in many of our hearts from long ago, and for good reason. The standard PB&J, consisting of two slices of white bread, peanut butter, and jelly, contains 16 grams of fat, 45 grams of carbs, and 11 grams of protein. Not to mention, the delicious, dessert-like pastime snack can easily be changed and upgraded to add additional nutrition, however you please. With endless possible variations to this simple sandwich (I like adding banana), the PB&J should always be a go-to food for fuel as well as recovery.
Watermelon, Blueberries, and Bananas
Fruit, duh! But not just any fruit. These specific fruits can be viewed as superfruits in terms of their benefits to our bodies, particularly during recovery. Berries obtain their colors from anthocyanins, which have been shown to have anti-inflammatory effects. L-citrulline, an amino acid present in electrolyte-filled Watermelon, helps to remove lactic acid buildup in muscles. Lastly, bananas are rich in carbs and potassium, both of which aid muscles during recovery. Combine these tasty snacks into a smoothie or enjoy them as convenient, portable treats on their own. These fruits are all exceptional foods for fuel, as well.
Salmon and Fatty Fish
Indulging in some scrumptious salmon not only satisfies your taste buds, but it is also full of body and heart-beneficial goodness. Protein amounts are huge in an eight-ounce piece of salmon, ranging anywhere from roughly 20 to 40 grams, depending on a few variables. Additionally, omega-3 fatty acids and selenium have been shown to help reduce and regulate inflammation. Other fatty fish, such as trout and sardines, are also excellent sources of omega-3s. Smoked salmon is another convenient option, and you can even find salmon jerky in some stores, although it is likely high in sodium.
Nuts and Seeds
Although it might feel like you’re snacking like a bird, walnuts, cashews, almonds, sunflower seeds, and chia seeds, to name a few, are all rich in plant-based protein, vitamins, and minerals essential for healing. Almonds contain roughly six grams of protein per 23 pieces, and have been found to promote muscle recovery while also reducing the effects of fatigue. Chia seeds contain amino acids that our bodies can’t produce, and are full of minerals like calcium, magnesium, and iron. Not to mention, nuts and seeds are such a convenient on-the-go snack for fuel. Try topping a yogurt or adding some seeds to a smoothie!
Milk/Chocolate Milk
A cold, refreshing glass of chocolate milk, or regular milk, might take many of us back to reliving childhood memories. Drinking milk offers a quicker delivery method of nutrients through absorption in your stomach lining rather than digesting solid food. The ratio in chocolate milk, three to four carbs to every one gram of complete protein, is ideal for post-exercise muscle recovery and equally efficient as performance drinks. A glass of chocolate milk and a banana is a super tasty snack to help your body recover.
While this list provides a range of food groups offering fantastic fuel and recovery health benefits, there are still many other options available. Leafy greens like spinach, kale, and arugula, as well as eggs, yogurt, avocados, cottage cheese, steak, chicken, and potatoes, are just a few more great foods that have been found to promote and aid recovery.
Between dietary restrictions, costs, and simply what tastes you like, after a little bit of research and trial and error, you can find what works best for you and your body to help fuel and recover before and after your next adventure.
