NUTRITION

Recovery Meals: What to Eat for Optimal Recovery and Muscle Growth

15 October 2015
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Recovery Meals: What to Eat for Optimal Recovery
Written by Kiriaki Kaldaridou

After a challenging workout, providing your body with the right recovery meals is essential for optimal recovery and muscle growth. This article will guide you on what to eat after your training sessions to replenish energy, repair muscles, and support your fitness goals.

Aerial Arts and Pole Dancing, belong to a category of sports, that aim at muscle strengthening, balance optimization, improvement of blood circulation and enhancement of many other skills. Therefore, the physical demands of training (especially at an advanced level) are quite high.

For this reason, restoring muscles after a workout is very important. Great emphasis should be given to recovery meals, which will help your body to get the energy needed, increase metabolism and preserve good muscle mass levels.

So… What should I eat after training?

After completing a workout, it’s crucial to nourish your body with the right post-training meal. To optimize recovery and promote muscle growth, it is recommended to consume a combination of protein and carbohydrates within 15-30 minutes after exercise. Protein aids in muscle restoration, while carbohydrates replenish muscle glycogen.

Here are some ideal food choices for recovery meals:

  • A serving of plain low-fat yogurt with honey, paired with a piece of fruit.
  • A glass of low-fat milk accompanied by a banana.
  • A low-fat yogurt smoothie made with strawberries, cocoa powder, and Chia seeds.

However, it’s not just the immediate post-workout meal that matters. The main meal following your training session is equally important. It should be protein-rich, incorporating sources such as fish, chicken, eggs, cheese, or red meat. Pair these protein sources with carbohydrates like rice, pasta, bread, cereals, fruits, and vegetables to create a well-rounded and nutritious meal.

Remember, choosing the right foods after training is essential for optimal recovery, muscle growth, and overall fitness. By incorporating a balanced post-training meal into your routine, you can maximize the benefits of your workouts and support your fitness goals.

About the author

Kiriaki Kaldaridou

Born and raised in Xanthi, she studied at the Department of Nutrition and Dietetics at Harokopio University of Athens, graduating in 2010. In 2011, she pursued her postgraduate studies at Leeds Metropolitan University in the United Kingdom, specializing in "Sport and Exercise Nutrition," and completed her degree in 2012. During her studies, she conducted internships at Sismanoglio Hospital (Pulmonary Clinic, ICU) and Patision Hospital, where she gained experience in assessing the nutritional status of patients in various pathological conditions and designing hospital diets. As part of her postgraduate program, she collaborated with a high-performance athlete to optimize performance during the competitive period.

In 2010, she attended educational seminars at the Center for Education and Treatment of Eating Disorders (KEADD), under the supervision and collaboration of the National Center for Eating Disorders of the UK (NCFED), specializing in the treatment of eating disorders. Additionally, in September 2010, she collaborated with Harokopio University on the research program "Heredity and Cardiovascular Diseases."

In October 2012, she began advanced training programs on childhood obesity and the development of entrepreneurial skills. Concurrently, she started writing articles for her personal blog. Since 2006, she has participated in numerous conferences and workshops related to nutrition, clinical nutrition management, primary prevention, and dietary supplements. She is fluent in English, proficient in Spanish, and has basic knowledge of German. She is a member of the Panhellenic Association of Dietitians-Nutritionists (PSDD).

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