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Dairy foods such as flavoured milk, smoothies or fruit yoghurt can be a great option as they can provide carbohydrate, protein, fluid and electrolytes ticking all of your recovery goals in one handy option. Some other options that you may like to choose include: Lean chicken and salad roll.
100% stone-ground whole wheat or pumpernickel bread.
Oatmeal (rolled or steel-cut), oat bran, muesli.
Pasta, converted rice, barley, bulgar.
Sweet potato, corn, yam, lima/butter beans, peas, legumes and lentils.
Most fruits, non-starchy vegetables and carrots.