Feb 06, 2023

POST-WORKOUT NUTRITION

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:

Carbohydrates:

Sweet potatoes
Quinoa and other grains
Edamame
Whole grain bread (Ezekial Bread for the win!)
Potatoes
Pastas
Oatmeal
Rice

Proteins:

Eggs
Full fat Greek yogurt
Full fat cottage cheese
Salmon
Chicken
Tuna
Protein Bars (I have a blog on looking for good, clean protein bars)

Fats:

Avocado
Nuts
Nut butters
Seeds

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!

Bon-apetit!

-Monica Schwingel, NTP, owner of Nutritionally Empowered