How can you get the most out of your workout? Putting in time at the gym is just part of the equation to getting the results that you are looking for. While you may know the importance of pre-exercise nutrition, if you are not properly fueling your body afterwards, you are probably cutting yourself short. Whether you are a weekend warrior or a seasoned veteran – you may have different nutrient needs but eating the right foods at the right time to help recover from the wear and tear of exercise is essential. Feeding your body after a workout allows you to see the results you want in terms of increasing your energy levels, strength, endurance, building lean muscle and losing weight. Skipping your post-workout recovery can put you behind for your next workout and also increase your risk for illness and injury.

What should I eat after my work out?

A combination of both a carbohydrate and a protein is best. Also remember to rehydrate the body with fluid and electrolytes to replenish what’s lost when you sweat it out. Carbohydrates are stored in the muscles as glycogen and are the body’s main source of fuel during exercise. Protein is necessary to reduce muscle breakdown and stimulate growth. After a workout, it is necessary to replace the fuels that have been “used up.” Carbohydrates replace the fuel while protein rebuilds and repairs. Keep in mind – carbohydrates are known as “protein-sparing.” If our diet is too low in carbohydrates, our body will find other means for recovery and will start to break down muscle.

How soon should I eat?

Eating or drinking a carbohydrate within 30 minutes after you exercise has been shown by research to result in better glycogen repletion. This window of time is important because glycogen and protein re-building is at it’s highest; therefore, it is the most ideal time to re-energize and is ideal for a speedy recovery.

Keep in mind…

After a hard workout, it is easy to reward ourselves – but resist the urge to overindulge. Consuming more calories than you actually burned can be counter intuitive and can be just as bad as skipping your post-workout meal.

Developing a good post exercise nutrition plan is important for exercising and in order to feel your best!

Here are some examples of some great post-workout snacks/meals:

• 8 oz low fat chocolate milk
• Apple slices with peanut butter
• A handful of almonds and juice
• A glass of milk with an english muffin
• A hard-boiled egg and a piece of fruit
• Greek yogurt with ½ cup of yogurt and 1 cup of berries
• Burrito with beans (½ cup), cheese, brown rice (½ cup), guacamole (2tbsp) and salsa
• Turkey on a whole grain wrap with veggies