Quality counts: Choose nutrient-rich, whole foods and steer clear of highly processed foods. Nutrient-rich, whole foods will give you more bang for your buck, providing the protein, carbohydrate, healthy fats, vitamins and minerals needed.
Here are a few food items to throw in your shopping cart the next time you are cruising the aisles of the grocery store.
Tuna
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Whether you choose fresh or canned tuna, you'll get a good dose of protein as well as omega-3 fatty acids, vitamin B6 and B12.
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Nutrition ProductsBarley
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Choose whole-grain barley for a good source of iron, other minerals and fiber.
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Nutrition ProductsKidney Beans
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Rich in fiber and vitamins and minerals, kidney beans are also a good source of protein and are naturally low in fat.
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Nutrition ProductsBananas
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A good source of magnesium and potassium—422 mg in one medium banana—and a convenient, portable snack, bananas are an ideal recovery food when topped with a tablespoon of peanut butter.
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Nutrition ProductsOatmeal
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Not just a great whole-grain breakfast option but also an anytime option for athletes. One cup of cooked oatmeal is a good source of healthy carbohydrates, provides about 4 g of dietary fiber and meets 10 percent of the daily value for iron.
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Nutrition ProductsPeanut Butter
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In two tablespoons of peanut butter, you get 8 grams of protein plus B vitamins and niacin. Peanut butter also provides healthy monounsaturated fat.
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Nutrition ProductsSpinach
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This dark leafy green is rich in vitamin A, K and folate. Add to soups, salads and sandwiches for a boost of nutrition.
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Nutrition ProductsOranges
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High in vitamin C and a good source of potassium, oranges can also help with hydration, as they are 87 percent water.
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Nutrition ProductsCauliflower
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Don't let the white color fool you: This cruciferous vegetable is packed with nutrients, providing 45 percent of the daily recommendation for vitamin C. Roast the veggie to enhance its flavor.
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Nutrition ProductsTime Your Post-Workout Meal Right
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Try combining these food items to create a nutrient packed recovery meal, such as tuna on top of a spinach salad, barley with roasted cauliflower and kidney beans, or oatmeal mixed with peanut butter and banana.
Remember to consume your recovery meal 30 to 60 minutes post-exercise to refuel properly and maximize your recovery.
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