The Perfect Recovery Foods
August 17, 2018
By: Pamela Nisevich Bede MS, RD, CSSD, LD @PamBedeRD
Hi Yasso fans! I’m Pam and as a registered dietitian (self imposed nutrition nerd!) I’m elated to collaborate with Yasso and share some nutrition tips and tricks with you. Yasso is the perfect nutritious yet seemingly indulgent snack to make your sweet tooth happy while keeping you on the path towards making your fitness and health goals happen! I’m a 22 time marathoner, triathlete, wife, and mom to three sweet little kids. In my non-existent spare time, I’m also a writer for various magazines, am working on my 5th book, and work one-on-one with clients at www.swimbikeruneat.com !
“Ah summer, what power you have to make us suffer. And like it”. Russell Baker’s wise words most perfectly describes every run I finish, every workout I survive during the steamy months of July, August, and beyond. In a previous life (read: before #adulting) I would complain of the heat and struggle and use it as an excuse to call it quits. But as time passes, our perspectives change and at this stage of my life (read: #momlife & full-time adulting) I am elated to simply get out of the house! Spending an hour sans-kids and with my running shoes and my meandering thoughts has become cherished time. This self-imposed therapy session, combined with the endorphin rush of exercise and the knowledge of what I should be doing in order to move towards better health and performance, means the runs are finished with me feeling empowered to change for the better. This feeling carries me to making changes first and foremost in the kitchen – because that’s where this nutrition nerd feels at home!
To start, I look for better recovery – a blend of nutrition that gives the body what it needs but without so many calories and additives that I’ve effectively went backwards and further from my health and fitness goals! Optimal recovery doesn’t need to be complex as it only calls for a handful of nutritional ingredients. Namely, protein, carbs, and electrolytes. Electrolytes coupled with fluid work to replace the sweat lost and help return the body to a hydrated state. Skip electrolytes and fluids and spend the rest of the day feeling fatigued if not worse. The main electrolyte needed post-run is sodium and chloride (i.e. salt), followed by potassium, calcium, and others. As a salty sweater (you know who you are!) I go for the perfect blend of taste and nutrients found in delicious Yasso flavors like Caramel Pretzelmania pints or Chocolate Peanut Butter Chip bars, each of which delivers the sodium, potassium, and calcium I need but in the form of a cooling treat!
Along with rehydrating electrolytes, I grab a blend of protein and carbs soon after stepping in the door. It’s crucial to grab a bite to eat within an hour of finishing a sweat session In order to speed nutrients to muscles, stop muscle breakdown and restock energy stores. And it doesn’t matter how difficult the sweat session; your system needs to recover from even easy workouts (pro tip: if it’s an “easy” workout, just recover with a bit less so as not to undo the workout!). This nutrition nerd looks for a blend of carbohydrate plus protein; conveniently, the perfect blend found in Yasso bars and pints! Sure, I could grab another chalky protein bar or a sickeningly sweet sports drink but on my journey towards a better me, I’m looking for choices that make my whole body happy – taste buds included! And really, why waste hard earned calories on something that isn’t worth it when I could have a treat I love and still replenish my muscles and energy stores?!?
At the end of the day, fitness and nutrition go hand in hand. Both are a journey and along the way we encounter many intersections and are offered multiple opportunities to head in the right direction. Achieving any goal is the cumulative effect of taking the right turns most of the time! Whether you’re just getting started on your journey or already you’re miles down the road, making indulgence work for you can keep you happy and healthy. If you follow my lead (and with Yasso’s help), you can indulge yet not undo your hard work. Instead, grab a treat that satisfies your sweet tooth while also giving you the protein, vitamins, and minerals you need.