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| Monday, June 22, 2009 |
| What to Eat After You Workout |
A few weeks ago I talked about what to eat before you workout. This week I thought I would talk about what to eat after you workout. Obviously it’s important to pay attention to what and when you eat throughout the day, but it’s especially important to pay attention to what you eat after you workout.
I previously posted that I recommend eating small meals and snacks throughout the day. I think it’s very important to get on a schedule for meals and snacks. If you have a good basic eating plan, figuring out what to eat after you exercise should be easy. What you eat will depend on your workout. If you’re walking for 15 minutes you’ll need to eat differently then if you’re taking a 1 ½ hour Boot Camp class.
First and foremost, drink water after you workout. It’s really important to drink water before, during and after you exercise to avoid dehydration. If you’re exercising in extremely hot weather, you need to increase your intake even more. 8 – 16 oz should be enough after a 1 hour workout. If you prefer sports drinks like Gatorade, be aware that they can have a lot of sugar and calories. Use them sparingly or dilute them with water.
Carbohydrates are also important after you exercise. Your body will use up its stored carbohydrates (or glycogen) during a workout. Carbohydrates will help you replace your glycogen which will keep you energized throughout the day. Try to fill up on healthy carbs including fruit, vegetables and whole grains. Two or three servings should be enough after a 1 – 1 ½ hour workout.
If you’re doing resistance training or weight lifting, be sure to include some protein after your workout. During your workout, muscle will be broken down and protein is needed to rebuild muscle and tissue. 4 - 12 oz of protein (depending on your body size) should be adequate after a workout. On days when you’re in a rush and don't have time to eat, try a protein shake. Whey protein is absorbable and tastes good in a shake.
Ideally you should have a meal within 1 ½ hours after your workout. If possible, try to incorporate some carbohydrate and protein at the meal. Try a ratio of 3 to 1, so 3 servings of carbohydrates to 1 serving of protein. This way you will have a nice balance of nutrients to replenish your body.
Some of my favorite meals after exercise include: toast with peanut butter and a fruit salad for breakfast, and when I workout later in the day I like to have chicken, sweet potato and fruit. A protein shake or bar makes a great snack if you can't get a full meal in. Make sure they’re low in sugar and don’t have too many calories (aim for 200-250 calories per serving).
Most importantly, don't skip your post workout meal or snack in an effort to lose weight. This will end up backfiring on you. You will end up hungrier later in the day and may end up binging on unhealthy foods. Make your exercise efforts count by refueling with a healthy balanced meal or snack afterwards.
- Jennifer
Labels: Exercise, Fitness, healthy tips, Jennifer
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posted by My Sensei @ Monday, June 22, 2009   |
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| 4 Comments: |
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Good post! Yes, so important to replenish yourself especially if you are training hard! Glad you made that point between a casual walk & a hard core workout!
SO important to get good carbs, protein & healthy fat in after your weight training workout for sure! And the water!
I drink Propel 3-4 times a week but I still dilute it a bit with water. I like a little taste in my water now & then.
PS: That pic of food looks YUMMY!
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Great post! My favorite post-workout meal is a turkey sandwich, especially now that I have a shot at fresh tomatoes to go on it. :) There's certainly no option for skipping this meal, as my body will let me know in a really ugly way that its fuel gauge is on 'E'. (Violent shaking is NOT a good way to burn calories.)
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Very good post. Always try to get protein after a workout. It helps nourish your muscles and curbs your appetite so you don't just go out and eat so much that you waste your workout. I use protein powder most of the time for this. I like Isopure and ProtoWhey (www.bnrg.com). Both are good brands.
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After a workout you need to get protein in you system. I have used protein powder supplements in the past and I only recommend two: Isopure and ProtoWhey. ProtoWhey gets the slight edge because of taste. www.bnrg.com
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Good post! Yes, so important to replenish yourself especially if you are training hard! Glad you made that point between a casual walk & a hard core workout!
SO important to get good carbs, protein & healthy fat in after your weight training workout for sure! And the water!
I drink Propel 3-4 times a week but I still dilute it a bit with water. I like a little taste in my water now & then.
PS: That pic of food looks YUMMY!