4 Yummy Foods Proven to Help You Recover Faster

4 Yummy Foods Proven to Help You Recover Faster

By Emma Merrill

Most swimmers know that recovery is important after a long practice or multi-day meet. It’s essential to refuel your body with the necessary balance of carbs, protein, and fat to get the most out of every workout and recover faster after multiple races. Protein is especially important to help rebuild the muscles you’ve just broken down during a long set.

But it’s probably safe to say that most swimmers would much rather eat a yummy snack post-workout than force down something “healthy,” but not delicious.

Here are 4 yummy foods that will help facilitate that recovery process:

1. Chocolate milk

cedar-summit-farm-chocolate-milk

Photo Courtesy: Cedar Summit Farm

This delicious drink is the perfect recovery beverage for swimmers. According to USA Swimming’s Chris Rosenbloom, a registered dietician, chocolate milk is both a significant source of whey and casein proteins as well as “the natural sugar lactose that stimulates insulin, a hormone that helps feed the amino acids into the muscle.” He says that two cups of chocolate milk contain the calcium equivalent of 10 cups of spinach and helps maintain bone strength. Plus, chocolate milk is way more delicious than gimmicky protein shakes.

2. Eggs

hearty-egg-julian-burgess

Photo Courtesy: Julian Burgess

Eggs are easily one of my personal favorite foods of all time. With their versatility—think scrambled, fried, omelet, in a breakfast sandwich, ect.—they are also a great post-workout option. Kris Gunnars, a certified personal trainer and writer on Authority Nutrition, boasts about the nutritional benefits of eggs, noting that one egg contains six grams of protein as well as plenty of healthy nutrients. They are also eggs-cellent at satisfying the post-practice monster of a swimmer’s stomach.

Here are some ideas to spice up your eggs if you feel like branching out from the plain scrambled variety.

3. Peanut Butter

Photo Courtesy: Denise Krebs

Photo Courtesy: Denise Krebs

Yes. Peanut butter might be the only recovery food that gets me more excited than eggs. According to both Rosenbloom and Chrisine Marquette, a registered dietician from Marquette Nutrition, their high levels of natural protein make nut butters awesome recovery foods. Marquette suggests around 10-20 grams of protein after an intense workout, and PB has 8 grams per serving. Combine a serving of PB with a glass of chocolate milk (8g per serving) and you’ve easily met your protein target.

The possibilities with peanut butter are endless. Of course, a PB&J sandwich always satisfies, but why not branch out? You could make a PB and banana panini, PB energy bites, healthy PB muffins, and more.

Here’s a link to several healthy PB recipes to help jumpstart your recovery.

4. Greek yogurt

greek-yogurt-janine

Photo Courtesy: Janine, Flickr

This yogurt manages to combine a great recovery option with a semi-dessert! Rosenbloom notes that greek yogurt has more protein than the regular variety and has a thicker (some would say more decadent!) consistency.

As a great source of protein and lower in fat than other dairy options (ice cream, gelato, frozen custard, ice cream, you get it), greek yogurt is a satisfying addition any swimmer’s recovery repertoire.

Plus, you can freeze it into popsicles or even by the tub to create the perfect frozen recovery snack!

 

32 Comments
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7 years ago

Joana Severo

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7 years ago

Steve Kent check number 1 hahaha

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7 years ago

Steve Kent check number 1 hahaha

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7 years ago

I don’t know if it’s my phone or what but every time I click any swimming world link Facebook crashes

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7 years ago
Reply to  Troy Jobe

My too.

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7 years ago
Reply to  Troy Jobe

What type of phone and are you using the FB app?

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7 years ago

Very glad in our time, the girls were not muscular like this….could imagine the beating I would have had on every date !!!!!

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PH
6 years ago
Reply to  Fred Mostoufi

So you’re saying you did stuff on dates that would make women mad enough to hit you, and only got away with it because they were physically weaker than you?

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7 years ago

Zephie Villalobos

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Sehide
7 years ago

I want to receive new posts with email

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7 years ago

Rhian Purdy

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7 years ago

John Gatfield

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7 years ago

Mohamedsherif Aly

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7 years ago

Yohan King

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7 years ago

Mila Hrustić

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7 years ago

Ooao

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7 years ago

Sliabh Beagh ASC Yum! Chocolate Milk, Peanut butter, Greek Yogurt and Eggs!

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7 years ago

✅✅✅✅

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7 years ago

Jeffrey Camphens,Odette Helsloot,Bido Mohamed,Anouk Nulkes,Hanne Keijzer,Emre Uysal

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7 years ago
Reply to  Arie Camphens

Ik zat al aan de Griekse yoghurt? nu de rest nog

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7 years ago
Reply to  Arie Camphens

Dan is die warme chocolademelk om op te warmen na het trainen lang zo slecht nog niet 😀 De rest zat al in m’n patroon.

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7 years ago
Reply to  Arie Camphens

Als ik dan ook zulke spieren krijg???

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7 years ago

Something different for you Craig Magnusson.

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7 years ago

No dairy for me – my preference would be a sizeable steak and vegetables! Problem with chocolate milk is the sugar content – would you like some milk with that??

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7 years ago

No dairy for me – my preference would be a sizeable steak and vegetables! Problem with chocolate milk is the sugar content – would you like some milk with that??

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7 years ago

Laura Sogar you should have a flex off next week for the classroom

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7 years ago

?

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7 years ago

Paul Sandford

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Kaia Tom

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7 years ago

Koen, good reminder here.

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7 years ago

Que fuerza en brazos hay!!!!

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7 years ago

here’s our young version of your very fit women swimmers!