Category Archives: Nutrition & Food


The Right Protein for Optimal Recovery

It’s well known that protein helps maintain and repair lean muscle tissue. Protein type and timing are important to take advantage of this muscle building benefit. While there are many types of protein powders invading store shelves, the best protein recovery drink may be found at home.

Past research has identified a post-workout “30-minute window” in which the body is very receptive to using protein and nutrients consumed to maximize recovery and lean muscle gains. This 30-minute window is an ideal time to consume a meal or drink containing a balance of carbohydrate and protein.¬† The best post-workout snack should contain 4-grams carbohydrate for every 1-gram protein

Snacks for Post workout Recovery (using the 4:1 ratio)

  • 8 oz non-fat chocolate milk¬† (26:8)
  • 6 oz non-fat fruit on the bottom yogurt (28:6)
  • 1 mozzarella string cheese, 5 whole grain crackers, 10 grapes (26:9)
  • 1 cup Cheerios, and 1/2 cup non-fat milk (15:5)
  • 1/4 cup hummus, and 1/2 cup carrots (35:9)
  • 1 slice whole grain bread, 1 oz turkey, and 1 cup apple juice (35:9)