After you work out is the time to rebuild and refuel the muscles. Any food item that offers a combination of carbs and protein offers positive benefits after exercise. The most effective time to refuel is 30 to 45 minutes after a workout.

• Numerous studies show chocolate milk to be a very effective recovery drink. Bring chocolate milk to practice with you to drink on the way home. You can freeze it first so it stays cold through practice, or you can buy shelf stable milk that doesn’t need refrigeration.
  • Make sure it is just milk with chocolate and doesn’t have added sugar or extra ingredients that you can’t pronounce—Horizon brand shelf-stable milk is an excellent option that can be found in most grocery stores.
  • Yogurt or yogurt smoothie is OK.
  • Muscle milk and other recovery drinks are not more beneficial than chocolate milk and are more expensive so don’t go that route.
• Avoid protein supplements.
• Limit or eliminate fast food.
• Eliminate soda.

Post-Workout Foods

• almonds – Help stay hydrated and give muscles strength and power to hold you throughout the workout. Eat plain and unsalted.
• avocado – full of magnesium and potassium, which help your muscles function.  It is also nutrient dense so it will sustain you well through your workout.
• bananas – potassium and magnesium prevent cramps
• beet juice (or beets) – Boosts energy more than caffeine, increases stamina
• dark chocolate – 3.5 oz of 70% dark chocolate two hours before a heavy workout increases blood level antioxidants and reduces cell stress, increases blood flow to the brain – helps with concentration and focus. Eat plain or melt over fruit.
• dried fruit – Full of natural sugar and will give an energy boost.
• honey – endurance. Consumed before workout provides “time released” fuel to give steady blood sugar over longer duration.
• melon – keeps you hydrated and energized.
• pea protein powder – delays fatigue during exercise. Helps with immunity and calcium absorption for stronger bones. 1 scoop = 25 grams of protein. Put in smoothie with almond milk, cinnamon, frozen berries or cherries.
• pomegranate – muscle strength recovery. Improves memory, brain activity, and muscle recovery. Four ounces of juice reduces muscle weakness and soreness for up to seven days.
• salmon – muscle booster. Builds new protein tissues.
• tart cherries – fight pain. Have a significant effect on pain reduction after strenuous strength training.
• watermelon –16 oz before exercise reduces muscle soreness. Improves artery function and lowers blood pressure. Bottled or fresh. If fresh, bite into the white part a bit – that is where the good stuff is stored.

Snacks containing protein for after Exercise:

• 8-10 oz. chocolate milk
• 8 oz. bottled or homemade yogurt smoothie drink
• Mozzarella cheese stick and 4 wheat crackers
• Single-serving cup of peanut butter and 4-8 rectangles of graham crackers
• Small banana and 6 oz. Greek yogurt
• 1-2 oz. beef or turkey jerky and 4 whole graham crackers
• ⅔ cup of edamame with fresh veggies
• ½ cup nuts and dried fruit
• ½ - ¾ cup trail mix with nuts and seeds
• 1 cup yogurt and 2 tablespoons dried fruit
• ½ cheese sandwich (1-2 slices cheese)
• ½ peanut butter and jelly sandwich
• Single serving tuna pack with 4-6 crackers
• Granola bar (10 grams protein)