3 Foods To Eat After Overtraining

3 Foods To Eat After Overtraining

It’s possible to overtrain if you workout frequently during the week at a high intensity, without giving your body the time and rest it needs in order to recover. Fear not, there are certain foods that you can eat which can help to speed up the recovery process! Whilst the following advice and proper sports nutrition is essential in combatting the effects of overtraining, you to also allow yourself time to rest. Ignoring your body and continuing to workout when you’re overtrained can lead to injuries.

Whey Protein

A study published in 2006 in the Journal of the International Society of Sports Nutrition [1] showed that consuming whey protein can help with muscle recovery after a strenuous workout and also has a positive effect on overtrained athletes. There are many different whey protein supplements available on the market today for post-exercise recovery. Both plain Greek yoghurt and milk are fantastic sources of whey protein and carbohydrates, an excellent combination if you are overtrained. Chocolate milk was discovered to be beneficial for muscle recovery after endurance exercise in a recent study published in 2012 in the Medicine and Science in Sports and Exercise Journal [2].

Quinoa

As well as having an adequate protein intake, it is also important to replenish your body’s carbohydrate stores (glycogen) after working out. Not only is quinoa rich in energy-boosting carbs, it also contains good amounts of vitamins, minerals, dietary fibre and protein, making it an excellent post-workout food choice.

Grilled Chicken Breast

Grilled chicken breasts are similar to whey protein and quinoa as they are packed with high quality protein. However, they do not possess the carbohydrates that are commonly found in milk, yoghurt and quinoa. Pound for pound, a grilled chicken breast without the skin contains more protein than most other foods. The United States Department of Agriculture’s National Nutrient Database states that a 3-ounce grilled chicken breast contains around 26 grams of protein [3]. According to a recent journal published in 2013, ingesting between 20 and 40 grams of protein immediately after working out helps to repair and build muscle tissue after exercise [4]. This is especially beneficial if you have been overtraining.

So there we have it, 3 foods to eat after overtraining backed by scientific studies. Have you ever experienced symptoms of overtraining? Let us know on Twitter and tag us @TheGymKeg!

References

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129153/

[2] https://www.ncbi.nlm.nih.gov/pubmed/21904247

[3] https://ndb.nal.usda.gov/ndb/foods/show/1179?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=grilled+chicken+breast

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/