There are lots of ways to get carbohydrates and protein in your recovery meal. Many dairy foods are a natural blend of both carbohydrates and protein. Research shows that the combination of carbohydrates and protein in milk, as well as the water content, may help to quickly restore your muscles. And, dairy has Vitamin D, calcium, magnesium and phosphorus — all minerals that help you maintain strong bones, proper muscle functioning and fluid balance. Vitamin D helps your body utilize these minerals more efficiently.
Quick and Easy Snack Ideas to Fuel Sports Recovery
You may be thinking it’s impossible to prepare something within 45 minutes after a workout. Showering and changing easily takes 20-30 minutes, leaving you with as little as 15 minutes to eat. But, with a little planning, it’s easier than you think.
10 Snack Ideas to Fuel Your Sports Recovery!
Thomas, DT, Erdman, KA, and Burke, LM. (2016). “Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance.” Journal of the Academy of Nutrition and Dietetics.
 Ferguson-Stegall, L., et al., “Postexercise Carbohydrate-Protein Supplementation improves Subsequent Exercise Performance and Intracellular Signaling for Protein Synthesis.” Journal of Strength and Conditioning Research 2011: 25 (5):1210-24. AND Lunn WR et al., “Chocolate Milk and Endurance Exercise Recovery: Protein balance, glycogen and performance.” 2012: 44(4): 682-91