5 Super Foods for Workout Recovery

After your workout, you need to re-hydrate, but you also shouldn’t overlook the importance of refueling. A workout puts stress on your body, and any energy you’ve consumed in the form of food may have been stripped away as you burned off calories. Resist the urge to gorge on overly fatty or heavy foods, no matter how hungry you are post-workout. The following five foods are often called “super foods” due to their antioxidant and nutritive properties, and they make for an ideal way to refuel during your workout recovery.


1. Blueberries


This super fruit boasts one of the highest levels of antioxidants in the fruit kingdom and also contains high levels of beneficial phytonutrients. Keep them easily on hand by buying them pre-frozen or storing fresh berries in your freezer; frozen blueberries retain all their antioxidant properties, and they’re equally delicious straight out of the freezer or added to a protein shake or smoothie.


2. Lowfat yogurt


Yogurt is a great grab-and-go protein source after your workout, as well as being full of potassium and healthy bacteria. Plus, the calcium in yogurt makes for optimal bone health. Make sure you choose yogurt that’s made only from milk, fruit and active yogurt cultures – skip the brands with added gelatin.


3. Quinoa

An ancient grain that’s recently gained popularity, quinoa is considered a “complete protein” source. It’s also a nutrient powerhouse, containing large amounts of potassium, fiber, magnesium and iron. Versatile and delicious, a refreshing quinoa salad can be made and chilled prior to your workout, or you can make quinoa a part of your evening meal.


4. Kiwi


These little fruits are low in calories but contain an amazing amount of Vitamin C in their compact size. A single kiwi gives you your entire daily allowance of the rejuvenating vitamin and may reduce your blood pressure when consumed regularly.


5. Avocado


Nutrient-dense avocados are delicious, and they really pack a punch. The versatile fruit is full of folate, Vitamin E and potassium, and it’s high in fiber. Don’t be put off by the buttery avocado’s high fat content: It contains a large amount of “good” monounsaturated fat that may lower your cholesterol and give you a much needed energy boost after an intense workout.
What other foods do you find help you refuel? Let us know in the comments below.

Back in baseball’s golden age, there was little to no focus on a player’s fitness or diet. Consider Babe Ruth, a player whose exploits eating hot drinks and drinking copious amounts of soda surely hurt his already incredible potential. However, decades ago athletes and trainers started realizing how integral strength training was to a player’s success and the importance of nutrition is now starting to gain momentum.

In major league clubhouses throughout Arizona and Florida, fatty foods and similar items used to dominate the spread. However, that has changed in dramatic ways as foods such as shrimp, baked potatoes, nuts, yogurt and tenderloin are getting more table space. There is a distinct lack of fried foods, and the use of soda is discouraged.

 Players are starting to realize just how much of an impact what they eat and drink has on their performances between the lines as the strength that is shown on the field changes for the better when the diet is improved. The ability to keep playing at high levels during the dog days of summer and through the playoffs in October is improved as well when nutritional eating habits are cultivated during spring training.

This spring, keep your appetite and blood sugar well regulated by eating small meals and snacks throughout the day, and always keep protein rich snacks on hand post-workout. When choosing fruits and vegetables for your training diet, a good rule of thumb is to pick a wide variety of colors in order to insure that you are getting a diversity of vitamins and minerals. Avoid processed foods as much as possible and only choose carb options that do not have added sugar.

What players put into their body has a direct impact on the mental and emotional aspects of their games as well. This is incredibly important in a sport where success and failure can be determined in a matter of seconds, whether it comes in the form of a pitch or a screaming line drive. Responsible eating means more than just giving your body fuel, it means cultivating the strength and mental preparedness that can give you the edge you need, as well as the confidence that goes with it.

The Complete RecoveryPump System

Only one thing can flush away the waste and water that accumulates in your muscles after strenuous exercise: movement. Thankfully, this painfully slow process can be expedited through pneumatic compression therapy, which massages the muscles and creates a sequential movement that is far more efficient than passive recovery.

The RecoveryPump System includes a set of portable compression RecoveryBoots, the RecoveryPump and convenient travel bag. High levels of active sequential compression are applied to increase circulation and significantly decrease recovery time.

Athletes needed a simple and effective recovery tool that could be used outside of the Physical Therapy office, at home. RecoveryPump delivered with this medical grade, active compression system that can be used anywhere. The RecoveryBoots are zipped onto the legs, and the snap adapter is easily connected to the pump. The entire system is portable, so it can be used at a sporting competition or in the hotel after travel. This product is specially designed to provide compression to the entire leg and includes a unique bottom of the foot compression chamber found nowhere else. Unlike similar units, it is possible to choose among 5 different boot sizes to assure the best fit and optimal results.

Users rave about the impact that the RecoveryPump system has had on their training routine, including reduced soreness and maintaining high training volume with regular use. Research and scientific studies related to the effects of sequential compression therapy in sports performance are available on the RecoveryPump website. RecoveryPump is confident in their product and it is backed by a 30 day money back guarantee and 2 year warranty.
Invest in aggressive muscle recovery to optimize your training and performance with RecoveryPump.