{"id":135107,"date":"2020-12-05T09:00:25","date_gmt":"2020-12-05T16:00:25","guid":{"rendered":"http:\/\/www.swimmingworldmagazine.com\/news\/?p=135107"},"modified":"2020-12-07T07:31:01","modified_gmt":"2020-12-07T14:31:01","slug":"4-yummy-foods-proved-to-help-you-recover-faster","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/4-yummy-foods-proved-to-help-you-recover-faster\/","title":{"rendered":"4 Yummy Foods Proven to Help You Recover Faster"},"content":{"rendered":"

4 Yummy Foods Proven to Help You Recover Faster<\/strong><\/p>\n

By Emma Merrill<\/em><\/p>\n

Most swimmers know that recovery is important after a long practice or multi-day meet. It\u2019s 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\u2019ve just broken down during a long set.<\/p>\n

But it\u2019s probably safe to say that most swimmers would much rather eat a yummy snack post-workout than force down something \u201chealthy,\u201d but not delicious.<\/p>\n

Here are 4 yummy foods that will help facilitate that recovery process:<\/p>\n

1. Chocolate milk<\/strong><\/h3>\n
\"cedar-summit-farm-chocolate-milk\"<\/a>

Photo Courtesy: Cedar Summit Farm<\/p><\/div>\n

This delicious drink is the perfect recovery beverage for swimmers. According to USA Swimming\u2019s Chris Rosenbloom, a registered dietician, chocolate milk is both a significant source of whey and casein proteins as well as \u201cthe natural sugar lactose that stimulates insulin, a hormone that helps feed the amino acids into the muscle.\u201d 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.<\/p>\n

2. Eggs<\/strong><\/h3>\n
\"hearty-egg-julian-burgess\"<\/a>

Photo Courtesy: Julian Burgess<\/p><\/div>\n

Eggs are easily one of my personal favorite foods of all time. With their versatility\u2014think scrambled, fried, omelet, in a breakfast sandwich, ect.\u2014they 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\u2019s stomach.<\/p>\n

Here are some ideas<\/a> to spice up your eggs if you feel like branching out from the plain scrambled variety.<\/p>\n

3. Peanut Butter<\/strong><\/h3>\n
\"Photo<\/a>

Photo Courtesy: Denise Krebs<\/p><\/div>\n

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\u2019ve easily met your protein target.<\/p>\n

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.<\/p>\n

Here\u2019s a link<\/a> to several healthy PB recipes to help jumpstart your recovery.<\/p>\n

4. Greek yogurt<\/strong><\/h3>\n
\"greek-yogurt-janine\"<\/a>

Photo Courtesy: Janine, Flickr<\/p><\/div>\n

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.<\/p>\n

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\u2019s recovery repertoire.<\/p>\n

Plus, you can freeze it into popsicles <\/a>or even by the tub to create the perfect frozen recovery snack!<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

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\u2019s essential to refuel<\/p>\n","protected":false},"author":71,"featured_media":135308,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[18,17],"tags":[51651,51652,51578,51653,35682,51649,51654,87,51650],"class_list":["post-135107","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaches-education","category-commentary","tag-chocolate-milk","tag-chris-rosenbloom","tag-emma-merrill","tag-kris-gunnars","tag-nutrition","tag-peanut-butter","tag-recovery-food","tag-swimmer","tag-yogurt"],"jetpack_publicize_connections":[],"yoast_head":"\r\n4 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