Refuel for Recovery
Key Takeaway: Hit your 30-minute refueling window
Make sure to take in food shortly after your workout. The ideal window for your muscles to absorb nutrients is within 30-60 minutes, so you should double-down by refueling as you stretch and roll. This will help speed recovery, reduce muscle soreness, and help you feel better during the day and feel better before your next workout. Something as easy as packing a small cooler, a snack bag, or having protein powder (like Recovery Drink Mix) in your car is an easy way to ensure you’ll be able to refuel no matter where you are.
Our recommendation? Go with GU Recovery Drink Mix to check all the boxes:
- Quick digesting carbs to replenish your depleted glycogen stores
Fast-acting proteins (such as whey) to provide crucial amino acids, which repair damaged muscle tissue
Sodium to replace the primary electrolyte lost when you sweat
Fluids to get your rehydration on!
Pair this with a piece of fruit to recover on the go!
Other favorites for the cooler/snack bag:
- Dry roasted edamame
- Pretzel twists
- Hard boiled eggs
- Fruit and yogurt
- String cheese
- Crackers and cheese or turkey slices
Check out our blog post, Tips for the Traveling Athlete, for other tasty (and power-packed) options:
Tuna pouches – They are lightweight and can make any meal more satiating.
Protein powder – GU Recovery Drink Mix can keep you feeling satisfied on the go.
Nut butter pouches – Squeeze on a banana, a piece of toast, or right into your mouth.
Stroopwafels – Two stroops’ with a smear of almond butter make a pretty dope post workout snack.
Forgot your food at home? We got you covered. Roctane BCAA Capsules are great when you’re in a pinch. Take four to six capsules post workout to kick start muscle recovery, reduce muscle breakdown, and decrease muscle soreness. Always keep a bottle in your car, and you’ve got a great back-up plan!