After a good workout your body needs a couple things to speed up muscle recovery. The recommended time frame after your workout to consume the food needed is 15-45 min. In order to promote muscle recovery you need to meet your total energy intake needs. You would need fluids, electrolytes, carbohydrates to replace glycogen storage, and protein to rebuild muscle fiber. Examples: Lots of water, Gatorade, peanut butter and honey sandwich with whole grain bread, Grilled salmon, Egg whites with vegetables, or a whole wheat bagel with low fat cream cheese. Getting a light massage can also help your muscle fibers heal faster

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