What to Eat Post-Workout?

This is a common question that I receive from both class participants and other athletes.  "So I get done with my workout, now what should or shouldn't eat?"

Your post workout meal/snack's main responsibility is to replenish the body with lost nutrients and vitamins that were lost during an intense workout and repair muscles.

The body needs these to be replenished within about an hour in order to repair muscles, restore any nutrients lost, restore muscle glycogen, and to reduce inflammation that may have occurred.  Aim for a carbohydrate to protein ratio of three or four to one, as recommended by C. Kerksick in the Oct. 3, 2008, volume of the "Journal of the International Society of Sports Nutrition."

Before you decide on what to eat, you must first decide if this will be a meal or snack.  Do you workout pre-breakfast?  or maybe you are a mid-afternoon exerciser.  No matter what time of day you workout, schedule in your meals and snacks so that your workout falls in between.  Don't get caught not eating enough before and after your workout so that your body is too depleted of nutrients to carry your workout.

Some ideas of post workout foods:

1. Protein Shake. This one is common but it's also the most effective.  Look for a great quality shake that has a good amount of protein, some fat, low carbohydrates and needed minerals/vitamins.  Understand your body and use a good protein shake as great fuel.
   
   
2. Meal option. If it's time for a meal then think lean protein, good fat & quality carbs.  Grilled chicken, stir fry veges with olive oil, and then a salad mixed with spinach, avocados, nuts & even some strawberries.  Think only real, whole food here.  Your body is not going to repair itself on processed grains, sugar and processed foods.                                                                           
   
3. Eggs:  For those that can wake up early and then have time to create a good fuel-filled breakfast then think Egg Whites.  You can now buy a carton of egg whites in the "egg" section of the grocery...so now there's no excuse.  Create a quick omelet of egg whites, (protein packed with good fat), load up the vegetables for vitamins and then add some tomato/avocado on top for a quick meal that will also fuel your body till lunch.  For a great option loaded with more vitamin C...add an Orange along side that Omelet. The Orange will provide the fiber, Vitamin C & Carbohydrates to give you a full meal.  Many people drink down some orange juice but without the needed fiber, that juice will spike your blood sugar too fast and do more harm then good.                                     
   
4. Unsweetened Yogurt w/ Fruit & Nuts: Once of my favorite snacks pre & post workout is Unsweetened Greek Yogurt with low sugar jam & some sliced almonds.  Try to avoid "flavored" up yogurt as these contain too much sugar.  Pick an Unsweetened Greek Yogurt like FAGE...add 1-2 TBS of low sugar jam and then some almonds.  This will provide your body with a full Mini-Meal of protein, probiotics, calcium, fat & carbs.
    
5. Almond Milk:     For those avoiding dairy or those that follow Paleo Nutrition, you can always add 1/2 banana, some almond butter and there you have a full meal or snack with a great ratio of protein, fats & carbohydrates.
    
   
6. Apple & Almond. So a great snack that can be on the go...sliced apple with almonds or almond butter.  I'll often have this in my gym bag...apple and almonds.  Again you're getting fiber, carbohydrates, & the almonds alone have protein, unsaturated fats, antioxidants and vitamins.  Make sure to always have almonds on hand...home, at the office, in your gym bag.  They can keep for a long time...easy & fast way to maintain your blood sugar & have a snack on the go.     
   

So first determine your workout schedule.  Make sure to also schedule your pre & post meals so you have enough fuel to take advantage of your workout.  And remember that your post-workout fuel is meant to replenish the body & repair your muscles.  "RECOVER" is the word post workout...

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