These underrated starches are high potassium and the antioxidant beta carotene, both of which promote muscle recovery. Sweet potatoes are excellent sources of manganese and copper – nutrients that are essential for healthy muscle function. Fuel up with sweet potatoes a couple of hours before a workout or post-workout to replace lost electrolytes.
Beans are a powerful trio of fiber rich carbs, protein, and antioxidants. Carbs fuel your workout while protein and antioxidants promote muscle recovery. A half-cup serving offers 11g of protein and 7g of fiber. Add them to salads, soups, burritos, or salsa. Enjoy your beans a few hours before or after a workout since the high fiber content makes them difficult to digest.