A young swimmer asked me about after-practice recovery snacks, specifically if she needed a special product marketed as an “after” workout recovery drink . She didn’t really like the taste of the commercial product and wondered if there were good alternatives . 

I admired her “food first” approach and suggested she try some of the recovery snacks listed below . A good recovery snack provides carbohydrate to replenish muscle glycogen and a small amount of protein to aid in repairing and strengthening muscles . Recovery nutrition is most important for swimmers who train daily or compete in several events over the course of a day(s) during a meet . 

1 .  Almond or peanut butter and fruit jam sandwich on whole grain bread . If you are tired of peanut butter, try almond butter for a new taste . Almonds contain the antioxidant vitamin E and are a good source of protein . Mix the nut butter with quality carbs from the bread and fruit jam for a tasty recovery snack that needs no refrigeration .

2.  Vanilla-flavored Greek yogurt with low-fat granola cereal and berries .Greek yogurt has more protein than regular yogurt (but slightly less calcium), and when paired with granola and berries it makes for a sweet treat that also provides healthy plant compounds (called phytonutrients) in berries .

3.  A cup of instant oatmeal with low-fat milk. Oatmeal is a satisfying recovery snack that will keep you feeing full until your next meal, and if you have water and a microwave handy, it is hot and ready to eat in a few minutes . Pair it with a carton of low-fat milk to add protein .

4 .  Pita bread pocket stuffed with Albacore or light chunk tuna . The tuna in a pouch is less fishy tasting than canned tuna and comes in interesting flavors (try sundried tomato and olive oil or lemon pepper) . Tuna is good source of the healthy “fish oils” called omega-3-fatty acids . Water packed tuna contains the heart healthy fats so you don’t need to buy the oil packed tuna to get the health benefits .

5.  Whole wheat mini-bagel with sliced turkey, cheddar cheese and sliced apple . I love mini-bagels; each one has 100 calories and 25 grams of carbohydrate making a good recovery carb . Turkey is a lean protein, and a slice of cheddar cheese provides calcium and loads of flavor . Apple slices add crunch and pairs well with the turkey and cheese . Hard cheeses, like cheddar, have less lactose (milk sugar) than other cheeses, so a good for those with mild lactose intolerance .

All of these snacks provide carbohydrate and protein and have the added bonus of being nutrient-rich (meaning they provide needed nutrients for the calories) .What is your favorite recovery snack? Send me your ideas via email for a future column! 

Chris Rosenbloom is the sports dietitian for Georgia State University Athletics and is the editor of the Academy of Nutrition and Dietetics Sports Nutrition Manual, 5th edition, 2012 . She welcomes questions from swimmers, parents and coaches . Email her at  [email protected]  .