4 CHEAP AND EASY RECOVERY SNACKS FOR EVERY ATHLETE

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The Lab (http://trainheroic.com/lab/) > Nutrition (http://trainheroic.

1 The Lab ( > Nutrition ( > 4 CHEAP AND EASY RECOVERY SNACKS FOR EVERY ATHLETE POSTED ON FEB 25, 2015 BY MATT COUCH > NUTRITION (/CATEGORY/NUTRITION-2/) ADD A COMMENT ( ( Here at TrainHeroic we hold our athletes to the highest standard.

2 We demand and expect each athlete to uphold certain principles on a daily basis and we truly believe that if they follow our coaching and programs, they will reap the benefits, see their performance in the gym, and on their play on the field/court skyrocket. We give you coaching cues on your power cleans ( motivational quotes to keep you thriving for greatness, and set-rep schemes that are proven to get athletes stronger and more explosive. The fact of the matter is is that the other 23 hours of the day that you aren t training you probably aren t maximizing your recovery and fully capitalizing on the benefits whatever program you follow. Nutrition and recovery are just as, and maybe even more, important than that PR you just hit on your Back Squat this Monday on the TrainHeroic Explosive Athletes Program. (Didn t hit a PR this week? Maybe if your coach signed up for a Free Trial of TrainHeroic (%20https://app.trainheroic.com/app/signup/ch#/welcome), you would have.) Without nutrition to fuel your recovery, you can never use the power and strength that we have built in the gym out in competition. So we are here to give you the Top 4 Easy and Cheap Recovery Snacks to help refuel and replenish your bodies so you are able to bounce back from your workout today and be ready for tomorrow. Before we get to the post-workout snacks I want to give you a quick lesson on the science behind recovery and why PROTEIN and CARBS should be apart of your post workout meal regimen. Warning: This might lose some of you After an intense resistance training session, our muscles suffer protein degradation and glycogen depletion. We need to refill our muscle fuels that we lost during the workout by consuming protein and carbs to aid in repairing muscle tissues and stimulation of new muscle tissue. Glycogen synthesis is twice as rapid if carbohydrate is consumed immediately after exercise rather than several hours later. That and a rapid rate of synthesis can be maintained if carbohydrates are consumed at regular intervals for a few hours after the workout. Glycogen storage can be achieved with the addition of protein and amino acids to the supplement 0.8g CHO plus 0.4g PRO per kg of body weight. This combination of protein and carbs after a workout is extremely important for rapid tissue repair and prevention of muscle soreness during periods of intense training. Now that you know the reason for why you should have a post-workout meal, here are a few options that are quick and easy and won t break your bank account:

1. SWEET POTATOES (http://trainheroic.com/got-sweet-potatoes/) (http://trainheroic.com/wp-content/uploads/2015/02/images.jpg)this is my favorite of the bunch and is beyond easy to make.

You can also mash with a spoon or fork and mix until you have the right taste and consistency, think mashed potatoes.

APPLE SAUCE & PROTEIN POWDER Sticking with the theme of easy and cheap, take a few spoonful s of apple sauce and mix with a scoop of vanilla whey protein (http://trainheroic.

3 1. SWEET POTATOES ( ( is my favorite of the bunch and is beyond easy to make. Take anywhere from 2-5 sweet potatoes, wrap them in foil and place them in the oven at 400 degrees. Let them bake for 45-min. Let them cool and place in Tupperware; add cinnamon to taste. You can also mash with a spoon or fork and mix until you have the right taste and consistency, think mashed potatoes. A couple spoonful s of this, and maybe add in a hard boiled egg, makes a perfect post workout snack. 2. APPLE SAUCE & PROTEIN POWDER Sticking with the theme of easy and cheap, take a few spoonful s of apple sauce and mix with a scoop of vanilla whey protein ( Mix until you have a delicious vanilla-apple mixture that is super easy to ingest after a hard workout. 3. CHOCOLATE MILK + BANANA Go to your local convenience store and pick up an ice-cold chocolate milk with a banana and get on with your day. This blend of protein, carbs, and taste won t break your bank account. It really gives you your best bang for your buck on the list! 4. PUREE/SQUEEZABLES Remember the baby food that your parents gave you when you were a kid. No? Yea me neither, and that s probably a good thing because they taste pretty terrible. But

4 They are making a comeback and a lot of companies are advertising them to adults for quick, healthy on-the-go snacks. This isn t my absolute favorite, but if you are in a pinch and need something quick these squeezables should do the trick. About the Author ( Matt Couch Matt Couch is the head coach for the Explosive Athlete Program. Couch is the assistant strength coach at the University of San Diego where he worked with and was mentored by Stephane Rochet. Also a former athlete at USD, Couch was a starting pitcher for the baseball team that was ranked as high as #4 in the country. In his career at USD, he was named WCC All-Conference 3 years in a row, played in the prestigious Cape Cod Summer baseball league where he was named an All- Star, and was team Captain his senior season. Seeing athletes develop and reach their maximum potential is his passion. SEE ALL POSTS BY MATT COUCH ( CONNECT: SUBSCRIBE HERE FOR MORE: address SUBSCRIBE Related Posts

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