Are you looking for some excellent post-workout recovery foods? After too many Russian Twists, Turkish Getups, Bulgarian Split Squats, and Romanian Deadlifts, your muscles will be screaming from such vigorous world travel! This week we’ll take a look at great options for post-workout recovery foods. Spoiler Alert: Probiotics just might be on the list.
First of all: why am I so sore? Sometimes, the day after CrossFit, I’m so sore it’s almost funny. Muscle soreness will visit you no matter your fitness level. Delayed onset muscle soreness (DOMS) creeps in a day or two after you have increased the duration or intensity of your workout – or if you work new muscles or start something new. This is because the new muscular challenges causes microscopic damage to your muscle fibers. That damage causes pain.
You can treat that muscle pain with ice packs, ibuprofen, massage, rest, and humor (my personal favorite). And you can speed up your recovery with the right nutrients. Here are some of our favorites post-workout recovery foods and beverages:
- Protein – Protein helps build and repair muscle fibers. Think lean protein such as lentils, eggs, chicken, or fish. Peanut butter is an all-time favorite. Though peanut butter is not considered lean, it is still a great recovery food because has no cholesterol, is low in saturated fat, rich in good unsaturated fats, and tastes awesome.
- Carbs – Muscle glycogen (your muscles’ primary fuel) gets burned up during your workout. Carbs replenish muscle glycogen quickly, which is important for muscle growth and recovery. Think whole grains, fruits, or dark green leafy veggies.
- Fats – Healthy fats are tricky. They slow the body’s adsorption of some nutrients, which can be a good thing or a bad thing depending on what you are doing. Some health advocates recommend eating fats after a workout, others insist before, still others suggest that stressing out about when to eat healthy fats can be self-sabotaging…I’m having a little peanut butter anyway (see above).
- Probiotics – Probiotics have been shown in some cases to increase the body’s absorption of amino acids which support organ and tendon function. They also play a big part in tissue repair. Yogurt is a popular source of probiotics as are fermented foods such as sauerkraut of kimchi. Blossom Water now contains probiotics! You might want to drink it every day.
Tags: CrossFit, muscles, Post-workout Recovery Foods, probiotics