Post Workout Nutrition (even for weekend warriors)

I just got back from a run and WOW, there were a lot of people out doing the same thing. Early morning exercise on the weekend is the best. Kicks off the day with a healthy start and sets the precedent for the rest of the day (meaning, healthy eating often follows). That got me thinking. Post-workout nutrition is just as important as the workout itself - whether you're a champion athlete or weekend warrior. 

Great workouts yield fabulous results, but only if you feed your body correctly afterwards. During exercise, your body gets fuel from the breakdown of muscle protein and muscle glycogen (stored carbohydrates that provide energy when released). Since exercise involves breaking down muscle tissue, you must replenish with nutrients that help you build back up. That said, post-workout meals and snacks should: 

·         Contain complex carbohydrates to replace glycogen/energy stores.

·         Include high-quality protein to replace muscle protein.

Choose your après exercise foods wisely and you can stock up on glycogen, boost protein synthesis and improve muscle quality. Plus, there are added benefits to smart post-workout nutrition, including reduced muscle soreness, a speedier recovery, stronger immune system, improved bone mass, and a greater ability to utilize body fat.

Window of Opportunity

After exercise, when you eat just as important as what you eat. Researchers recommend eating within the first two hours after exercise because that’s when your muscles are primed and ready to absorb nutrients. Use this “window of opportunity” to consume nutrient-dense foods, namely those that encourage energy storage, muscle repair and muscle strength. If you’re not hungry after you break a sweat, consider choosing small snacks based on the suggestions below.

The Best Post-Workout Foods

Remember, your body needs two key nutrients during the 2-hour window: complex carbohydrates and high-quality protein. For maximum results, combine lean protein and complex carbohydrates in the same meal or snack.

High-Quality Protein:

Skinless chicken and turkey

Lean steak, such as sirloin

Fish

Shellfish

Eggs

Nuts

Low-sugar nut butters

Dairy products, such as yogurt (regular and Greek), cheese and reduced-fat milk

Complex Carbohydrates:

Fruits

Vegetables

Whole grain cereals

Whole grain breads and crackers

Whole grain pastas

Brown rice

Beans

Lentils

Examples of Meal Combinations:

Whole grain pita and baby carrots with hummus

Fruit smoothie made with Greek yogurt and fresh or frozen fruit

Yogurt (regular or Greek) topped with low-fat granola

Whole grain crackers with sharp cheese (sharp cheese is more flavorful, so a little goes a long way)

Whole grain cereal with reduced-fat milk and banana or berries

Whole grain toast with low-sugar nut butter

Unsalted nuts with dried cherries or cranberries

Grilled cheese sandwich on whole grain bread

Chicken stir-fry with vegetables and brown rice

Grilled and sliced steak over mixed greens

Quinoa salad

Whole wheat pasta salad

Scrambled or hard-boiled eggs with whole grain crackers or bread

Whole grain tortilla filled with low-sugar nut butter, cheese or hummus (roll up)

Rice and beans

Lentil soup

Tuna salad on whole grain crackers or bread

Oatmeal with fruit and nuts

“I don’t have time….”

Think you don’t have enough time for good nutrition? Consider these options:

Keep hard-boiled eggs in your fridge and grab them as needed.

Pack cheese sticks and string cheese in your bag.

Grab handfuls of almonds, walnuts and/or peanuts as you head out the door.

Keep snack bags of granola (with nuts) in your car.

Keep a container of peanut-butter stuffed, whole wheat pretzels in your computer bag or purse.

Nibble on beef, turkey, ostrich or salmon jerky while sitting at your computer.