Recipes for Athletes: 7 Ways to Speed Recovery Post-Workout With Greek Yogurt

One of the fastest and easiest things you can do after a hard, long training session to restock your muscles' energy stores and help repair damaged muscle tissue: Eat or drink the right thing. A scholarly review published in the International Journal of Sport Nutrition and Exercise Metabolism recommends eating a post-workout snack with 0.2 to 0.4 grams of protein per kilogram of bodyweight as well as 0.8 grams of carbohydrates per kilogram of bodyweight to accelerate recovery. Study authors note that consuming this combination of carbs and protein soon after working out positively affects performance during your next session—whether that's a few hours away or the next day.

How soon should you refuel? A study published in the American Journal of Physiology, Endocrinology and Metabolism says immediately. Your stomach might not be able to handle much after a tough workout, so as long as you have a snack with carbs and protein between 30 minutes and three hours of the effort, you should still reap benefits. If you feel queasy when you finish your workout, start sipping a recovery smoothie 10 to 15 minutes after the workout, then try a snack or small meal an hour or two later when you're hungry.

These easy-to-make recipes using Greek yogurt will set you up for post-workout success. Protein- and calcium-rich, nonfat, plain Greek yogurt contains 22 to 23 grams of protein and 8 to 11 grams of carbohydrates per 8-ounce serving. Our post-workout recipes bump up the carb content of the thick, creamy yogurt to provide ideal recovery snacks.

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