The Right Foods for Recovery


Foothills’ Phoenix physical therapy experts are here to guide you on the road to recovery! The combination of therapy training and good eating habits is the best way to keep you moving towards your goal. Here are some tips on the best foods to eat during the recovery process.

Protein: Most people are familiar with the idea of a post-workout protein shake. This is because the body breaks down and uses more protein (and the essential amino acids in protein) in the maintenance and repairing of the muscles than it can make. Whey protein, commonly used in those workout shakes, is a complete bio-available protein meaning it contains all of the essential amino acids necessary in preventing muscle tissue breakdown. But lean protein can come from a variety of sources, including meat, beans, nut butters, and more.

Carbohydrates: More specifically, high-glycemic whole food carbohydrates. After intense exercise your glycerin reserves will need to be replenished. Get your energy from foods like rice, potatoes, and whole wheat breads.

Omega-3s: These essential fats are vital for heart and joint health, but can also work wonders when it comes to suppressing inflammation. You can get your Omega-3 fats from seeds like chia, hemp, walnuts, and flax, or from fish oil in salmon, sardines, or herring.

Fluids and electrolytes: After exerting yourself in training or competition, you are most likely in a fluid deficit. To make up for this, you should drink water and eat foods containing sodium or drink sports drinks that contain electrolytes. Coconut water is also high in electrolytes and therefor good for rehydrating after exercise.

Use this guide to help expedite your recovery by following our expert eating tips! Foothills Phoenix physical therapy is here to help will all your fitness and recovery needs, so make an appointment here!

Image:  David Saddler

 

Written by: Chris Alfano

Foothills Sports Medicine Physical Therapy