Nutrition tips: How to maximize recovery

A complete recovery meal or snack should always be a combination of: carbohydrates to replenish muscle glycogen stores, proteins for tissue repair and antioxidants to help alleviate inflammation associated with exercise.
Whole-wheat lasagna or pasta, with a lentils or red-meat tomato sauce, is a perfect meal example — and don’t forget your side salad!
If you’re opting for a snack, try cottage cheese mixed with apple sauce and cinnamon on a slice of toast, or yogurt with granola