Our body needs the right fuel to recover and to rebuild the energy stores after exercising and to build muscle. Eating within 30 minutes after exercising (about 20 g of protein with carbohydrates) is recommended.This is especially important if your last meal was more than 3-4 hours before your workout or if you plan to exercise again within the next 8 hours.
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Examples of recovery snacks
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Cheese sandwich and a handful of dried apricots
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Pasta with chicken breast
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3 oatcakes, hummus, and a glass of milk
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A banana, cereal bar, and a bowl of fromage frais
You may also choose to eat a full meal shortly after exercise,
instead of having a snack.
The effect of milk on performance has been extensively researched. Drinking milk for recovery is useful for building muscle, reducing damage exercise causes to muscles, replenishing energy stores and hydration.
