The Best Carbs for Post-Workout Recovery
You’ve just put in a grueling workout at the gym. You’re drenched in sweat, and you feel totally exhausted. So what’s the best thing to eat for recovery? Believe it or not, it’s not protein-rich foods—it’s actually carbohydrates! Many people see carbohydrates as their enemy, but the truth is, the best carbs for post-workout recovery are the ones that satisfy the needs of the body, allowing your muscles to repair themselves after strenuous activity.
Why Carbohydrates?
Your body uses carbohydrates for energy. During exercise, you’re burning through the carbohydrates in your muscles. Therefore, when you’re finished exercising, you may feel exhausted and drained of all energy. Replenishing your body with carbohydrates is the best thing you can do to prevent muscle fatigue.
Carbohydrates break down into glucose (sugar), which carries energy throughout the body. If you don’t eat any carbohydrates after a workout, your body will use the glucose in your muscles for energy, and there won’t be enough sugar left to repair the muscle fibers that were broken down during exercise.
The Best Carbs for Post-Workout Recovery
The food you eat before a workout is meant to get you through it, but what you eat post-workout will help your muscles repair themselves. The best carbs for post-workout recovery are foods that contain a good amount of protein in addition to carbs. Here are some examples:
Whole Grains
Quinoa, oatmeal, whole-wheat bread, bran cereal—all of these are good choices. Just make sure to stick to low- or no-sugar bread and cereals. Pair the carb with a protein source such as yogurt or lean meat for added calcium.
Bananas With Milk
A great source of carbs and protein is a banana with milk. At about 100 calories, a banana is a nutrient-dense food that contains carbohydrates and potassium, which prevent muscle cramping. On the other hand, milk provides calcium and vitamin D, which boost bone growth and density.
Eggs
Eggs are great sources of protein and fat, which is exactly what your body needs after a workout. Eggs also contain iron, which transports oxygen throughout the body, keeping your energy up to get you through the day.
Greek Yogurt and Fruits
Greek yogurt is packed with protein, and it contains less sugar than regular yogurt. When you pair it with a piece of fruit such as papaya or melon, the carbohydrates will quickly energize you without feeling too heavy or rife with sugar, making the pairing ideal as a snack before workouts such as Pilates.
Fruit Smoothies
After workouts such as Pilates, however, smoothies are some of the best carbs for recovery because they’re balanced blends of carbohydrates, protein, and fiber. You can make your own by using almond milk as a base and mixing in some berries. Add a scoop of whey protein to provide even more nutrients!