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Recovery is perhaps one of the most important, yet underestimated, elements of effective training. Without a proper recovery routine, your muscles, energy levels and overall health could be at risk of serious injury. While recovery refers to a host of components, fueling your body with the right types of food is core to a successful recovery and even better training.

“We recommend eating a recovery meal within the first 45 minutes after training; your body is the most responsive to absorbing carbohydrates and protein in this time, so make sure you’re eating a balanced meal.” says Paul Lagerwey, Owner of FITstrong gym.

Here are the top five foods for the most powerful post-workout recovery:

  • Eggs: Not only are eggs a super convenient post-workout snack but they are packed with essential high-quality proteins needed for effective recovery. One egg contains approximately 6 grams of protein and is full of amino acids, vitamins and minerals that work together to help your body function at its optimum
  • Chicken or fish: Chicken and tuna are both an excellent source of lean protein. Together with some slow-burning carbs such as sweet potatoes, either of these options will keep you fueled and full for longer.
  • Nuts: Nuts are a quick and easy way of getting some essential proteins, carbs and fats into your body straight after your workout. A hand full of nuts will give you the shot of carbs you need to replenish your muscle glycogen quickly and effortlessly.
  • Biltong: This is an ideal post-workout snack because it is high in natural proteins and essential minerals. While biltong can be a great source of zinc, iron and magnesium, it can often be laden with sodium so be sure to source good quality biltong.
  • Whey protein: By finishing off your workout with a whey-protein drink, you are fueling your body with a fast-absorbing protein and ensuring that your muscles get the right amount of amino acids they need to grow and recover. We recommend combining your whey-protein with Branch Chain Amino Acids (BCAA) for the ultimate post-workout recovery.

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