When it comes to training and working out, it is extremely important to understand that growing and making gains doesn’t happen in the gym. They happen out of the gym! Making these gains relies on a number of factors, including rest and feeding our muscles correctly. I am going to go into my top 10 foods and supplements that are best for aiding our recovery.
PhD Nutrition Recovery
This is an advanced recovery drink that helps to replenish your stores and is Ideal for those looking for a high-protein supplement that can be used pre- or post-workout. The formula is rich in whey protein isolates, glutamine and creatine. Using a 2:1 ratio of complex carbohydrates with a high molecular weight to whey protein, it has the balance you need to ensure optimal recovery.
Fruit (I love bananas!)
Bananas are high in the right kinds of carbs you need after a workout. They contain fast-acting carbs so they will help restore your body’s levels of glycogen, which helps to repair trained muscles. They are also full of potassium which will help with hydration and offset any muscular crap. Packed full of B vitamins, they will help your body release energy when you need it most.
Dried fruit & nuts
Nuts are rich in good fats and also contain a high level of protein. Half a cup can contain as much as 34g of protein, so they are great for a quick snack after the gym to help to repair your muscles.
PhD Synergy Bars
A bar with both whey isolate and casein for both fast and slow release of amino acids into the blood stream. Giving you an initial hit of protein post-workout, then drip-feeding you for the next few hours to keep you topped up. It also includes 3g of Creapep creatine to replenish ATP stores for those who train frequently each week.
Eggs are a great source of protein containing an impressive 6.3g per egg. The white can be eaten with the yolk for those on a high fat and protein diet, or consumed on its own with some oats as part of the most basic of bodybuilding breakfasts. If you are to drink egg whites, however, make sure they are already pasteurized to ensure optimal protein absorption, otherwise this is blocked by the B-vitamins and Biotin.
Adapt Nutrition BCAA+
This is a great Leucine heavy BCAA blend including the essential amino acids. One double serving post workout I have found massively improves my recovery rate and offsets any DOMS. I don't just use them post workout however, I also use them around my CV sessions to help preserve muscle.
Salmon is full of protein and omega-3, so is a great post-gym snack. These healthy fats promote an anabolic environment in the body and are great for your heart, helping to prevent cardiovascular disease. Furthermore it is light and easy to digest, making it ideal off-season for adding size.
PhD Woman Exercise Support
This is a high-quality protein drink which helps to support repair, recovery and even muscle tone. It has a high protein to carbohydrate ratio, which features a blend of different proteins as well as good-quality carbohydrates from oats.
Cereal – Weetabix
Cereal contains a good amount of carbs and fibre. If you have it with soya milk, 8oz of regular soya milk gives you 9g of protein, so you are also giving your body that hit of protein it needs after exercise.
This is a great healthy option post-workout! It's full of probiotics which will aid digestion and gut health, which will all know is essential... it's not how much you eat, it's how much you absorb and utilize. Greek yoghurt is available in fat-free versions, and is full of fast-acting carbs and protein, making it ideal post-workout for recovery.
There are many foods and supplements that are beneficial post-workout to help aid recovery. My advice, above all, is to make sure you at least eat something to replace what is lost during exercise.