Aim for 7 to 10 grams of carbohydrate per kilogram of body weight per day. Additionally, emphasize quality protein foods such as soy, tofu, legumes, chicken, eggs or lean beef. Healthy foods high in potassium and sodium such as tomato juice, squash, melons, a baked potato, citrus fruits and bananas would also be good to emphasize the day after a hard workout. When you work out on a regular basis, recovery is an ongoing process. Follow the 80-20 rule and ensure you are making quality choices in your meals and snacks.
Ongoing hydration is also a good plan.
Action Tip Plan to eat or drink some carbohydrate calories in the first thirty minutes after workout to promote muscle recovery. Although you need top-notch fuel in your system prior to practice, how well you feel the day after a hard workout can be influenced by your choices in the recovery period. Maximize Recovery About The Author Susan Crawford is a well-respected sports nutritionist and professor at Simon Fraser University. Product Highlight Choose from a great selection of wrestling singlets and accessories at Summit Sports . Visit the Wrestling Company for all your amateur wrestling needs.