In addition to training at HIP you might be working on your fitness in other areas. Training for a marathon, or cycling a long distance ride. You could be dusting off your volleyball for a tournament or hitting the pool for races. Dancing in a show or taking on a triathlon requires careful prep and training. Even if you are maxing out your workouts for the last leg of the HIP challenge you should be choosing your recovery foods wisely.
Working-out uses carbs, fats and proteins and if your training for endurance and performance you’ll need to put that back in your system. Carbohydrates are required to replenish energy stores, while protein repairs tired muscle fibers.
To optimize results, you want to take in carbohydrate and protein in about a 3 to 1 ratio, that’s 3 grams of carbs for every one gram of protein.
If you are doing 2-a-day training, try to get a recovery snack as soon as possible after your first workout. Depending on when you exercise, recovery food can be a snack or a meal.
Here are a few suggestions to get you started:
- 2 tablespoons of Peanut butter, on an apple, celery or whole grain bread, or blend in a smoothie.
- Greek Yogurt, with fruit or granola.
- Chicken breast, great dinner option with veggie and a sweet potatoes or quinoa.
- Protein Powder and recovery drinks are designed with the 3:1 ratio in mind, check the back of your favorite brand to make sure it falls in line.