{"id":157791,"date":"2015-10-23T14:00:51","date_gmt":"2015-10-23T21:00:51","guid":{"rendered":"http:\/\/www.swimmingworldmagazine.com\/news\/?p=157791"},"modified":"2015-10-23T14:11:32","modified_gmt":"2015-10-23T21:11:32","slug":"4-mouth-watering-recovery-snacks","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/4-mouth-watering-recovery-snacks\/","title":{"rendered":"4 Mouth-Watering Recovery Snacks"},"content":{"rendered":"

By Tasija Karosas,\u00a0Swimming World College Intern<\/i><\/p>\n

As swimmers, we train for countless hours in the pool and in the weight room. We push our bodies to their maximum capacity over again, until our physical limitations are exceeded. Long-term, this training will mean a lot less if you do not give your body the proper fuel afterwards to allow yourself to get back in the pool the next time to do it again.<\/p>\n

Fueling is one of the easiest ways to restore and help recover your muscles so you can be ready to take on any challenge in your next workout. Refueling should take place 15 to 30 minutes after practice, and should consist of two very important macronutrients: carbohydrates<\/strong> and protein.<\/strong> Carbohydrates will replenish energy stores and protein will help repair any muscle damage caused during workout.<\/p>\n

So what exactly are the direct benefits to recovery? Fueling recovery can lessen muscle soreness, increase your ability to build muscles, and most importantly; recovery can help your muscles feel strong and ready for the next practice.<\/p>\n

Here are four delicious and natural foods that are great to eat after a tough training session! These snacks should be paired with at least 8oz of water to maximize full recovery.<\/p>\n

1. Banana with Peanut Butter<\/h2>\n
\"chelsey-baldock-peanut-butter-banana\"<\/a>

Photo Courtesy: Chelsey Baldock<\/p><\/div>\n

Banana with peanut butter is an easy and simple snack. Bananas contain carbohydrate and potassium. Potassium is crucial for athletes to maintain electrolyte balance, which can help reduce the risk of muscle cramps. Peanut butter is abundant with protein and healthy fats. Add these two together and provide your body with nutrients for a great recovery. It is also a delicious snack.<\/p>\n

Ingredients:<\/strong> 1 large banana, 2 tbsp. of peanut butter<\/p>\n

2. Make your own trail mix!<\/h2>\n
\"healthy-food-trail-mix\"<\/a>

Photo Courtesy: Cary Bass-Deschenes<\/p><\/div>\n

If you are lacking time or accidentally forget to pack a post-practice snack, keeping a bag of trail mix in your bag is a perfect back up plan. Of course, pre-made trail mix can be delicious, but that takes the fun away of making it yourself! By making your own trail mix, you can design it to fit your taste buds and individual nutrient needs. Here are some fun ingredients to add to your own trail mix.<\/p>\n