What You Should Eat after a Workout
The first thing that you want to consider when wondering what eat after work out is – what do you consider a workout? If it is a short 20 minute walk that doesn’t really require refueling. However, if you are exercising for 45 to 60 minutes or MORE and it’s pretty strenuous and you work up a sweat, then you want to make sure that you are refueling your body properly.
THE KEY TO RECOVERY:
Replace glucose within 15-20 MINUTES of exercise
A high quality sports Drink or Diluted Juice are usually the easiest way to achieve this goal The better you re-fuel after training and events the more performance improvement you will see!
GOALS OF RECOVERY NUTRITION:
- Restore fluid and electrolytes (sodium and potassium) lost in sweat. If you are doing long runs, bike rides, hikes or other high-intensity endurance training you may want to weigh yourself before and after exercise and replenish the number of pounds lost in fluid. It can be a LOT!
- Replace muscle fuel (carbohydrate) utilized during exercise
- Provide protein to aid in repair of damaged muscle tissue and to stimulate development of new tissue
- Begin nutrition recovery with a snack or meal within 15-60 minutes following workout or event.
My favorite recovery food is to do a protein drink. I like a vegan protein powder but if you use whey that’s fine. Make sure that it doesn’t have artificial sweeteners in it. Mix with some type of milk (I like Almond or Coconut, unsweetened) and you can add a little bit of fruit. You may need to have some fruit to get the carbohydrates if you didn’t have some diluted juice already right after your workout. I would recommend a half of a banana and a few strawberries.
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Day 29 #NationalNutritionMonth