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9 Top Recovery Foods for Rugby

9 Top Recovery Foods for Rugby

Simon Chadbone11 Aug 2019 - 10:09
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Proper recovery is a big part of an athlete's training and will affect performance if not done properly.

To eat is a necessity, but to eat intelligently is an art.
- La Rochefoucald

Proper recovery is a big part of an athlete's training and will affect performance if not done properly. A big component of recovery includes adequate nutrition, which will ensure that you get to your next workout, race or competition with the energy stores needed for peak performance. Proper recovery should include replacing fluid and electrolytes lost in sweat, carbohydrate to replace muscle and liver glycogen, and protein to repair damaged muscle tissue and develop new tissue.

Quality counts: Choose nutrient-rich, whole foods and steer clear of highly processed foods. Nutrient-rich, whole foods will give you more bang for your buck, providing the protein, carbohydrate, healthy fats, vitamins and minerals needed.

Here are a few food items to throw in your shopping cart the next time you are cruising the aisles of the supermarket.

Tuna,

Whether you fresh or tinned tuna, you will benefit from a good hit of protein as well as omega 3 fatty acids and vitamin B6 & B12

Barley,

Choose wholegrain barley for a good source of ironand other mineral will a measure of fiber too boot.

Kidney Beans,

another great source of fiber and minerals, kidney beans are also high in protein and are low in fat.

Bananas,

A good source of magnesium and potassium a colossal 422 mg in one medium banana, are self contained portable snack add a peanut butter hit and you will take this to a new level!

Oatmeal,

Not just a great breakfast option but anytime for those taking things to the next level, one cup of oatmeal is a good source of healthy carbs and provides 4g of dietary fiber and meets 10 percent of the daily iron intake.

Peanut Butter

IN 2 table spoons of peanut butter you get 8g of protein and b vits plus niacin, Peanut butter is also rich monounsaturated fat

Spinach

The dark leafy green give a vitamin boost A&K a real addition to any meal.

Oranges

Hige source of Vit C and Potassium also aids hydration as they are 87% H2O

Cauliflower

A vegetable ninja when it comes to nutrition this bad boy can provide 45% of the recommended vitamin c daily intake. try it roasted it can enhance the flavour

Why not try and combine all of the above to get great nutritional value from your post workout meal, its alway worth remembering the 45-60 minute window post exercise that is your body's optimised re-fueling window

Further reading