Eat for Recovery


Have you ever wondered why it’s so important to eat smart after a workout?

When you exert stress on your muscles, it damages the muscle fibers. Don’t worry this process is not permanent (yes you have to go to spin tomorrow). During recovery these fibers heal stronger than they were before. That’s how you are getting MARVIL FIT. 

In order to help rebuild these fibers after you exercise, it is important to eat 2 things, a protein and a carbohydrate. The protein aids in protein synthesis and decrease protein breakdown. The carbohydrate helps replace muscle glycogen. 

Good post workout nutrition is important to not only achieve the previously mentioned reasons, but to also minimize muscle soreness, improve your immune function and help you burn stored body fat. This should ideally be done within an hour after your workout.

A high quality smoothie is a good example of a post workout meal.  You can easily make your own with a nonfat plain Greek yogurt some frozen berries a tablespoon of flax seeds and a handful of baby spinach and 2 cups of water. If you are interested in using a protein powder, you do not need to spend a lot of money on fancy protein powder. If you want the convenience make sure the powder is high quality.  Sun Warrior or Garden of Life brands are great reputable products. 

Oatmeal is another great post workout meal; add some chia seed and some fruit and you are good to go. Eggs in moderation can be a safe bet as well. Make sure you add some green veggies and a piece of fruit to balance it out. No need for toast. 

If you are on the run, a banana and some almond butter will do just fine

If you are having dinner after a workout, it should include some lean protein, either chicken or fish or beans, lots of  vegetables and a sweet potato.  Be careful to avoid fried foods or alcohol.  High fat foods are not easily absorbed and can delay muscle healing. 


LYNN VILLANO is a Nurse Practitioner at Twin Forks Gastroenterology. She is also a nutrition and weight lost specialist focusing on holistic approaches. To make an appointment for a consultation with Lynn, you can call 631-723-0600 to make an appointment.  

Lynn Villano