Supercharged Recovery Quinoa Cookies

February 8, 2012

The perfect post workout replenishing foods are ones that have bioavailable carbohydrates, protein and amino acids, and nutrients, to help give back to your body what you exercised away.

Your window of refueling those just-worked muscles is 30 minutes to 2 hours. It is ideal to wait at least 30 minutes after a workout to eat, making sure your ……. If you wait longer than 2 hours, you’ve just missed your window. TRY, try, try to get something into your body within 2 hours of intense to moderate exercising. Trust me, you’ll feel much better and you’ll gain so much more from your workout.

The best things to replenish that body you just worked out would be ones that deliver nutrients straight to those recovery-needing muscles (glycogen stores), along with your blood sugar. Some suggestions, based on your diet requirements and goals, would include some of the following:

  • Protein shake (protein powder- Whey, rice, pea, hemp, etc., fruit, greens)
    • Protein adds muscle building and recovery properties
    • Fruit provides quick, nutritious glycogen to cells
    • Greens add in even more nutrients, but make sure they are broken down completely- blended or powder form
  • Banana and almond butter
    • Glycogen, sugar, protein
  • Greek yogurt with fruit
  • Peanut butter sandwich on whole wheat bread
  • Sweet potato and turkey meat
  • Protein bar, healthy and balanced ones like CORE Foods bars
  • Cookies
    • YEP! Cookies… *please see below

Ideally, you’re wanting something that digests semi-quickly, and does not contain too much fiber or fat, both of which slow digestion. Muscle rely on carbohydrates for fuel so your job will be to consuming some protein along with the carbs stimulates faster glycogen replacement. The protein also optimizes muscular repair and growth.

Want more info on muscle building? Check out these tips (here!).

What do you eat/drink for recovery??

{ 6 comments… read them below or add one }

Theresa @ Two Much Fun April 8, 2014 at 10:40 AM

Hi Lori! My four-year old son and I just finished baking these. It’s a fantastic kids-in-the-kitchen recipe (few ingredients and easy instructions). The kids (both four years old) then proceeded to DEVOUR the entire batch of cookies! Thank you so much Lori for a delicious and nutritious chocolate chip cookie recipe.

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Kelly Michelle February 13, 2012 at 9:56 PM

These look great!

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Nadya @ Spinach and Yoga February 12, 2012 at 7:01 PM

Yum! These ones go on my to-try list! Thanks for sharing!

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Pure2raw twins February 10, 2012 at 6:43 PM

yum! these cookies look and sound amazing. love having cookies after working out 😉

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amy@healthyhungryhappy.com February 9, 2012 at 9:53 AM

those look great!! i dont have maca powder so maybe ill order some online ( currently living in a small town and guessing there is no maca powder to be found here haha) those would be great after a workout, thanks!

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LizAshlee February 8, 2012 at 11:34 PM

I just discovered your blog and I LUV it! I was perusing some of your recipes, including this one, and I am checking all them off, saying, yes that’s me, and me, and me…we have similar tastes for sure! 🙂 Have an awesome day!! Thanks for sharing your recipes…so inspiring!

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