All that sweating while working out (visible, or not!) is fluid that should be replaced. Some of which can be replaced during the workout, but can absolutely be replaced afterwards, as well, to boost your recovery. Water is the backbone for every metabolic function and nutrient transfer in the body, so you can never go wrong with refueling with plain H20.
After depleting your energy from an intense workout, your body needs fuel to recover and repair muscle tissue. The body is “craving three times the amount of carbs as it does protein for a fast food source“, and 8oz. of chocolate milk (of all things!) has the necessary carbs and high-quality protein, as well as calcium, your body desires and can digest easily.
Potassium, in addition to sodium, is a key mineral in muscular energy. Bananas are a well known source of potassium, but potatoes are another, lesser known, post-workout winner.
Ideally, eat within 60 minutes of the end of your workout for optimal recovery!
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