Best Recovery Foods
 

Please limit this to whole foods, I know there are a lot of people that tout gels, powders, etc... but I'm looking for more of a whole food concept (make my body work for it's recovery). Anyway, I get really sore after some of my work outs, my cycling consists solely of commuting to/from work (~14 mi round trip), but I do run, lift (occasionally) and do plenty of calisthetics. I get pretty sore and am wondering if there are things I can eat after recovery (i.e. fruits/veggies/meats) that can help with recovery naturally.

Sorry to all those of you out there that are die-hard supplement users, I just don't want to be tied down to that.

Thanks for all the help!

Blueberry/banana yogurt smoothie should count as a good one.

I consume liquid sugars immediately after a hard work out and continue to do so for up to two hours. Usually gatoraide and juices. I've also heard chocolate milk is great for recovery but I avoid it since I am lactose intolerant (and I LOVE chocolate milk!) This helps replenish the energy stored in your muscles and will make a difference the next time you work out. As for the next meal I eat after a work out, I just make sure it's well balanced and low in fat. Lotsa veggies and some protein works for me.

You're going to think I'm nuts...but...I'm basing this on from experience. On days when I do a full commute to work and back (36 miles roundtrip)...the wifey usually has some form of beef (I prefer any kind of steak) and some form of eggs (I prefer scrambled mixed with a little salsa) for dinner when I get home. I find that consuming high protein and moderate fat after any kind of exertion, at least for me...is optimal.

Note...this is a biased response! I lost over 120 pounds eating low carb and now as I'm maintaining er, um...trying to get to the "perfect BF cyclist weight of 200 pounds" (LOL) I'm eating moderate carb; still consuming nothing with sugar, refined white flour (i.e. breads/noodles/etc.) and high fructose corn syrup.

I must add...I sleep 6 or less hours a night...exhibit no muscle soreness, have plenty of energy and mental clarity and haven't had a headache in like 3 years. IMHO...there is something to NOT consuming products with refined sugar (smoothies/chocolate), refined white flour (i.e. breads/noodles/etc.), empty carb laiden foods (milk/chocolate milk) and high fructose corn syrup.

My $0.02.

I'll add that I only consume sugars in that two hours after a hard workout. Any other time after that you're not doing yourself a favor.

And as you've seen, you have one person who eats lotsa carbs and another who eats lotsa proteins. Each works for us but we couldn't swap. Listen to what everyone says, then think about how you feel and how your body reacts after you eat different types of food. Go with what works for you.

For your soreness, you may wanna see a dr. It could be the result of a medical problem or just something obvious we're all overlooking.