Eat Mexican For Muscle Repair | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Eat Mexican For Muscle Repair

February 1, 2010 | Featured in the February, 2010 Issue

Must See Nutrition Videos

Feeling a little lost on the post-game road to recovery? Head south of the border with a Southwestern meal that will restore your energy and improve muscle recovery. Jane Jakubczak, RD, CSSD, CDN, Maryland Terps coordinator of nutrition services, recommends a spicy meal and explains why it’s good post-activity.

Components

Grilled steak + Rice + Black beans + Salsa + Guacamole

The Breakdown

Grilled steak True, this protein is a little higher in fat than chicken, but it’s also a source of iron and zinc, nutrients all athletes need. Jakubczak says, “Iron plays a role in transporting oxygen from your lungs to your cells to your muscles. If your muscles aren’t getting enough oxygen, you tend to feel very fatigued and you’re just not going to perform optimally.” She adds that zinc is necessary to “keep your immune system strong [and] fight infection…especially when you’re at the height of your training,” because demanding training “might compromise your immune system a little.”

Rice & shells “[Often] male athletes will consume too much protein at the expense of carbohydrates,” Jakubczak says. “That’s actually detrimental, because carbohydrates are the body’s high-octane fuel. If [you’re] not getting enough, [you’re] going to feel like you’re literally running out of gas.” That includes reduced endurance, strength and power, she adds.

Jakubczak recommends going for quality carbs for optimal energy. And her number-one pick isn’t a tortilla shell. Surprised? “Even though I’m always encouraging athletes to eat carbohydrates, [tortilla shells] aren’t exactly the healthiest of choices,” she says. “The hard shell is hard because it’s fried.”

So her top option is rice. Second in line are soft-shell corn tortillas, since they’re smaller than a flour tortilla [her third choice], which keeps portion control in check.

Black beans “Definitely go toward black beans,” Jakubczak advises. The benefits are threefold. They’re packed with protein [about 7g per ½C], and they’re starchy carbs [25g], a nutrient Jakubczak says you “definitely want to replenish after competition.” The third plus: beans are filled with fiber, which slows the digestive process to satiate your appetite and keeps your GI tract on track.

Salsa Jakubczak says pile on the salsa. It’s an excellent option, because “it’s mostly just tomatoes, onions and spices, so it’s very low in fat, and [therefore], low in calories.” Bonus: salsa’s high in vitamins, like C, and antioxidants, which studies suggest reduces inflammation, meaning less muscle soreness.

Guacamole Go for this green, derived from avocados, which also have high-antioxidant properties. “[Guacamole] is high in fat, but it’s the healthy fat that can actually reduce inflammation,” Jakubczak says. Keep the portion to a quarter-cup, which is about the size restaurants serve on the side.

Nutrition Totals*
Calories 700
Protein 36g
Carbohydrates 75g
Fat 27g

Sarah Gearhart
Sarah Gearhart
Must See
Derrick Rose Explains How He Stays Positive
Views: 4,883,348
Dwyane Wade Leads by Example
Views: 4,120,720
Evan Longoria's Hitting Drills
Views: 9,798,197

Featured Videos

James Harden on Becoming a Franchise Player Views: 72,991
Path to the Pros 2015: Devin Smith Views: 29,436
Blake Griffin Interview and Cover Shoot Views: 574,276
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dwight Howard Stays in the Gym All Night
Views: 3,902,816
Two-Ball Dribbling Drill With John Wall
Views: 3,359,811
Colby Lewis's Four-Seam Fastball Technique
Views: 5,011,582
Drew Brees Will Not Be Denied
Views: 7,872,125
Dwight Howard Stays in the Gym All Night
Views: 3,902,816

Load More
More Cool Stuff You'll Like

Why Every Athlete Should Drink Tea

How 100 Pro Athletes Like Their Eggs

Halftime Snacks for Quick Refueling

Avoid Pigging Out: How to Conquer Food Cravings

Types of Yogurt: What's New and What's Best for Athletes

Cheerios With Quinoa: Coming Soon to a Grocery Store Near You

What You Need to Know about Fats

3 Tips to Eat Healthy on a Budget

Eat Like a Champion, Part 2: How to Lose Fat Safely

The Right Way to Gain Weight During the Off-Season

4 Common Nutrition Questions Answered

Russell Wilson Wants You to 'Eat the Ball'

Performance-Boosting Snacks with a Satisfying Crunch

Eat Like a Champion, Part 1: How to Build Muscle in the Kitchen

Is All Sugar Bad for You?

Pre-Game Nutrition: What to Eat Before You Compete

4 Endomorph Diet Strategies to Accelerate Fat Loss

How to Build a Meal Plan to Suit Your Body Type

Macronutrients, Part I: Carbohydrates

Bone Broth Breakdown: Should You Eat This 'Super' Soup'?

The Food Rules for Building Muscle

Eat Like a Champion, Part 3: Post-Workout Nutrition

12 Grab-and-Go High Protein Snacks

The Nutrition That Powers Joe Thomas's Iron-Man Streak

Is It Okay to Eat the Same Thing Every Day?

Big Breakfast, Small Breakfast, No Breakfast: Which Is Best?

5 Changes Fast-Food Restaurants Are Making to Become Healthier

Study Ranks Paleo As Second-Worst Diet

Post-Holiday Chocolate Health Benefits

How to Turn Nutrition Goals Into Actions

Simple Nutrition Tips for Faster Workout Gains

8 Recovery Foods Recommended by Sport Dietitians

Surprising Muscle-Building Snacks

Why Are People Drinking Charcoal?

What You Need to Know About Protein

How and Why to Eat Mindfully

Are 'Healthy Chips' Really Healthy? 5 Popular Options Examined

Game-Day Nutrition for Soccer Players

Why Chicken Soup Strengthens Your Immune System

The 5 Foods That Will Rule 2015