Do you often suffer from prolonged soreness after your workouts, or have you noticed a recent decrease in strength? If so, you may want to review your recovery nutrition.

It’s important to consume enough protein daily. That’s because protein is made up of amino acids, which are the building blocks for body tissues such as hair, skin, nails and muscles. You can optimize your protein intake by consuming a protein rich meal or snack every 2-4 hours. Aim for 15-30 grams of protein per meal and 10-15 grams per snack. Within 30-60 minutes of finishing a workout, strive to consume 20-30 grams of protein.

Popular Protein Sources (~7 grams of protein/serving)

  • 1 oz. slice of cheese
  • 1 string cheese
  • 1 oz. beef, chicken, pork, turkey, etc.
  • 1 oz. fish
  • 1/4 cup cottage cheese
  • 1/2 cup plain Greek yogurt
  • 3/4 cup Kefir
  • 1 cup milk or plain yogurt
  • 2 Tbsp. peanut butter
  • 1/4 cup nuts
  • 1/2 cup beans (black, kidney, etc.)
  • 1/2 cup shelled edamame
  • 1 whole egg
  • 2 egg whites
  • 2 oz. tofu
  • 1 cup soymilk

Recovery Meals

Sample 1: Snack Box
1 string cheese
1-2 hardboiled eggs
1 apple or banana with 2 Tbsp. peanut butter

Sample 2: Homemade Yogurt Parfait
6-8 oz. Greek yogurt
1 cup berries (blueberries, raspberries, etc.)
2-3 Tbsp. low-fat granola

Sample 3: Nutty Bagel
1 whole grain mini bagel
2 Tbsp. almond butter or peanut butter
8-10 oz. low-fat milk or Kefir

Sample 4: Eggs & Toast
2 scrambled or poached eggs
1-2 slices sprouted grain toast
1/2 avocado – spread onto toast 

Sample 5: Orange Creamsicle® Shake
4-8 oz. 100% orange juice
4-8 oz. cold water
1 scoop vanilla whey or plant-based protein powder
Place ingredients into a shaker bottle.
Shake until protein is well mixed. Enjoy!

Sample 6: High Protein Oatmeal
1/2 cup dry oatmeal – cooked in water or milk
1 scoop protein powder – mix into the cooked oatmeal
1 banana or apple, sliced – oatmeal topping
1 tsp cinnamon – oatmeal topping (optional)