Top Recovery Foods

After any intense workout it's really important that you give your body the nutrients and fuel it needs to properly recover. If you don't your performance will suffer during your next workout and your body won't be able to effectively repair and build lean muscle. This is key, as the more lean muscle you have the higher your metabolic rate and the more fat you'll be able to release.

Experts say that the best combo for maximizing muscle repair and boosting your metabolic rate is eating 2 to 1 carbs to protein with very little fat (up to possibly a 4:1 ratio of carbs to protein) as quickly as possible after your workout.

Here are three options to consider...

1) Chocolate Milk - This is a fave for many athletes. An eight-ounce glass of low fat chocolate milk provides 32 grams of carbs and 11 grams of protein, an ideal carb to protein ratio.

2) Low Fat Granola Cereal - GOLEAN by Kashi is a good choice: A 1-cup serving has 140 calories, 30 grams of carbs, 13 grams of protein, and 1 gram of fat.

3) Fruit Smoothie - frozen banana, berries, whey protein powder and some water, aiming for at least a 2:1 carbs to protein ratio.

A Delicious Post Recovery Snack

My colleague in New Brunswick recently served a delicious fruit & nut bar as an excellent post recovery snack at Fitness Alpha. In case you're curious, click here to learn more about her Fitness Alpha Program...the video segment starts at 9:10AM.

Not only were these bars a hit at my boot camp this morning...the kids also gave them two thumbs up!

Fruit & Nut Bar

20 min prep
SERVES 18

2 cups rolled oats
2 cups crispy rice cereal
1 cup dried apricot, chopped
1/2 cup dried cranberries, chopped
1/2 cup sliced almonds
1/2 cup pecan halves, chopped
1/2 cup golden raisin
1/4 cup sunflower seed
1/2 teaspoon cinnamon

SYRUP MIXTURE
1/4 cup brown sugar
1/2 cup honey(creamed)
1 teaspoon vanilla
1/2 cup peanut butter or almond butter

• Prepare 9x13 pan with non-stick spray (or line with parchment paper).
• In a large mixing bowl, toss all dry ingredients. Feel free to substitute your preferred nut or dried fruit.
• In a saucepan, combine brown sugar and corn syrup. Bring to a boil and allow to boil one minute. (Note: boiling the sugars is what helps the bars become firm and not sticky, so this step is important).
• After boiling, turn off heat; add vanilla and peanut butter. QUICKLY pour this hot mixture over the dry ingredients and toss to combine.
• Pour warm mixture into prepared pan. Wet your fingers and press the mixture down into the pan to compress the bars so they will slice evenly.
• When cool, use a sharp knife to cut into 18 bars (1 long lengthwise cut and 9 cuts across).

Enjoy!!

Your Post Workout Opportunity

Eating within an hour of working out is critical for muscle gain and replenishing your energy sources. Most people need to aim for between 6 to 16 grams of protein and 45 to 65 grams of carbohydrates. A protein shake or bar, chocolate milk, greek yogurt with berries or a bowl of high-fiber cereal with milk are all good options.