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What to Eat After a Workout

By September 17, 2013Health & Fitness, Home
So you’ve just finished a fantastic workout! Now you’re ready to refuel your body, but WAIT! What the heck should you eat??
You want to fuel your body, provide it with the nutrients it needs to become stronger, leaner, essentially more physically fit, WITHOUT undoing all of the hard work you just put in.
Well, read on…refuel after a workout
Below you’ll find a list of foods to eat after a workout to refuel your body.
Everyone seems to have a a different idea about exactly how many carbohydrates you should be eating vs. the amount of protein, but I think this is a question that doesn’t necessarily have a blanket answer for everyone. We all have different genetic predispositions, are different heights, weights, have different physical abilities which are going to affect how you workout, the types of exercises you do, and the amount of calories you burn. Not to mention, everyone’s daily nutritional requirements are different, so it seems presumptions to assume we are all the same in terms of how to fuel our bodies post workout.
For example, my sister loves nuts. They are an amazingly nutritious food that offer her a lot health benefits, yet, if I ate a nut ,I’d die. If we take a less depressing example, milk products are a great source of calcium and protein, yet there are tons of people who are lactose intolerant.
I do agree, however, aside from different case by case exceptions, quality food is still quality food, like fruits and vegetables, no matter who’s eating it.
With that being said, a good general rule of thumb is to eat a combination of carbohydrates and protein after a workout. The carbohydrates will restore your depleted energy levels, while the protein will help repair your muscles. You should try to eat within 1 hour after your workout.
Avoid processed foods if you can, opt for fresh fruits and vegetables, as well as lean protein. You don’t want to load up on fats though because fat tends to slow digestion which means it will take longer for your body to digest and absorb the nutrients it needs to refuel after a workout.
Good PROTEIN sources include:
  • Eggs
  • Fish
  • Chicken
  • Whey Protein (low sugar & low calorie)
  • Plain yogurt (opt for low or no sugar – avoid those with artificial sweetener like sucralose or aspartame)
Good CARBOHYDRATE sources include:
  • Banana
  • Sweet Potato
  • Oatmeal
  • Quinoa
  • Other fruits like oranges, apples, pears, peaches etc, make great options

Don’t forget your veggies! ~ Any kind you like 🙂

Good Sources of Antioxidants for muscle repair/recovery:
  • Blueberries
  • Pineapple
  • Kiwi
  • Oranges
~ Letisha

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