What foods are best for recovery after 4 days of taxing prolonged work outs?

Question

Randy Bird,MS,RD,CSSD,CSCS · Answer

All right, so what foods are best for recovery after four days of taxing prolonged workouts? And really the answer is no different than one taxing day of a workout. So the focus is getting enough carbohydrates to replace your glycogen stores and getting protein for repair. And then if you're doing four days of taxing workouts, you probably have some inflammation that needs to be addressed. So to start, carbohydrates, whatever carbohydrates you're willing to eat and get enough of. So whether that's potatoes, rice, pasta, oatmeal, just get the carbohydrates in. Protein, really your highest quality protein sources that have all the essential amino acids, so eggs and milk, lean meats. Then anti-inflammatory foods, foods high in omega-3s. So salmon would be tremendous, taking fish oil. And then cherries, cherry juice, other foods high in anthocyanins. There's products with black currant in it. So anything like that. But again, whether it's one day, two days, or four days, the focus is replenishing your fuel stores, repairing your muscle, and fighting inflammation.

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"What foods are best for recovery after 4 days of taxing prolonged work outs?"