POST-WORKOUT NUTRITION: IS IT IMPORTANT?
After you’ve worked out, both your cardiovascular and muscular systems need to recover, relax, and rebuild. It is recommended that you consume a meal with a carb-to-protein ration of 4:1, roughly 30-45 minutes after exercising.
Eating protein with carbs immediately after working out has also shown to reduce muscle soreness. Here are other benefits to eat a meal with carbs and proteins after working out:
- Decrease muscle protein breakdown
- Increase muscle protein growth
- Restore glycogen stores
- Enhances your body’s recovery
Fats should also be included in your post-workout fuel! These do not reduce any of the benefits of carbs/proteins for your body.
HERE ARE SOME FOODS YOU COULD EAT AFTER WORKING OUT:
- Sweet potatoes
- Quinoa and other grains
- Whole grain bread (Ezekial Bread for the win!)
- Full fat Greek yogurt
- Full fat cottage cheese
- Protein Bars (I have a blog on looking for good, clean protein bars)
- Nut butters
Meal suggestions: (Get creative and eat what you enjoy, as long as you have that carb/protein balance!)
- Salmon and sweet potatoes
- Tuna on Ezekial bread
- Hummus with pita bread
- Eggs with avocado on top of Ezekial bread
- Grilled chicken with roasted veggies and rice
- Ezekiel bread with almond/cashew/peanut butter (get nut butters where there are only two ingredients, the nuts and salt)
- Full fat cottage cheese and fruit
- Oatmeal with sliced banana and nuts
- Quinoa bowl with sweet potatoes, berries, and pecans
- Cereal with non-dairy milks (I recommend magic spoon cereals because they have clean ingredients, REAL sugar from fruit, and also have protein. They are on the pricey side, but if you’re going to have cereal, this is the better option for you).
So, once again, yes, post-workout nutrition IS important because it helps to repair your body!
-Monica Schwingel, NTP, owner of Nutritionally Empowered