Fit-Nez Post-Workout Essentials
Food is fuel and energy, so be smart and select the best for your post-workout meal including good sources of carbs and protein.
Carbohydrates. This is a must in your post-workout because your body needs to refuel your glycogen storage. Research has shown that consuming carbohydrates within two hours of endurance exercise will build adequate glycogen stores. Ingesting good quality carbohydrates like fresh fruit cereal, and brown rice provides enough quality carbohydrates to begin refueling the muscles with lost glycogen.
Protein. Protein is also important because the amino acids are necessary to rebuild and restore your muscle tissue that is damaged during an intense workout. The amino acids also help the immune system. Good protein sources are: eggs, lean meats, yogurt and protein shakes.
Timing. Research shows that consuming a post-workout meal of protein with carbohydrates within 20 to 40 minutes of exercise nearly doubles the insulin response, which results in more stored glycogen. Strive for a minimum of a 1-gram protein:1-gram carbs to 1-gram protein: 2-gram carbs ratio.
Hydration. According to the American College of Sports Medicine, you should drink two to three cups of water before and after your workout and about one cup of water every 15 to 20 minutes during your workout. If you are exercising for more than an hour at a time, consider drinking a sports drink to replace electrolytes lost during sweating.
Fit-Nez Post-Workout Meal Suggestions:
- Protein Shake with Banana
- Hummus and Pita
- Tuna on whole wheat
- Fresh berries and yogurt
- Peanut Butter & Banana on Rice Cakes