What to Eat After a Workout?

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 How much physical activity do adults need?

            The Centers for Disease Control and Prevention recommend that adults do 150 minutes of aerobic activity and two days a week of muscle-strengthening every week. Aerobic activity is anything that gets your heart beating faster. Examples include walking your dog or riding your bike. Meeting these recommendations is vital for maintaining a healthy weight, reducing disease, and strengthening your bones and muscles.

            Those that have been working out consistently or are new to the gym may be wondering what to eat after a workout. Optimizing nutrition after training is vital if you put in the time and work to meet your fitness goals. In addition, timing and type of meals pre and post-workout are important to accelerate your fitness gains. In this blog post, we will discuss post-workout meals.


Include A Carbohydrate

            Carbohydrates are made of glucose which is the body's primary fuel source. The stored form of glucose is called glycogen. Your body requires this stored form of carbohydrates for energy to keep you going during a workout. Researchers recommend focusing on getting carbs and protein in after a workout. Milk is a good choice post-workout as 1 cup of milk contains 12 grams of carbohydrate and 8 grams protein (chocolate milk contains 27 gm carbs and 8 grams protein). The carbohydrates will replenish the glycogen stores lost during the workout, and the protein will help repair the tired muscles. It is recommended to eat within 45 minutes to an hour of completing an intense workout. Finally, rehydrate with fluids that you sweat out during exercise. Water is typically the best option for hydration.


Post Workout Meal Recommendations

·      Fruit smoothie with low-fat milk

·      A glass of chocolate milk

·      Yogurt with fruit

·      Protein shake with milk or non-Dairy Milk alternative

 


-       AS

https://www.cdc.gov/physicalactivity/basics/adults/index.htm

https://www.acsm.org/blog-detail/acsm-certified-blog/2018/06/25/what-to-eat-before-and-after-a-workout

https://www.eatright.org/fitness/exercise/exercise-nutrition/timing-your-pre-and-post-workout-nutrition

 

 


Comments

  1. UnknownSeptember 19, 2021 at 9:27 PM

    I love this post! It is so important to make sure you stay nourished following a workout. Great tips!

    ReplyDelete

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