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Post-workout
Exercise
Post-workout
Making exercise a part of your daily way of life is a great way to improve your health. Post your questions or comments here.
What is best to eat after a hard workout? Is there anything that should definitely be avoided?
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Forums » Fitness/Wellness » Exercise » Post-workout

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Forums  »  Fitness/Wellness  »  Exercise  »  Post-workout

Post-workout

posted at 7/12/2011 11:27 AM CDT
Posts: 1
First: 7/12/2011
Last: 7/12/2011
What is best to eat after a hard workout? Is there anything that should definitely be avoided?

Re: Post-workout

posted at 7/14/2011 8:54 AM CDT
Posts: 72
First: 7/13/2011
Last: 4/17/2014
In Response to Post-workout:
What is best to eat after a hard workout? Is there anything that should definitely be avoided?
Posted by aejax10



After a hard workout you want to aim for carbohydrates, high quality protein and replenishing your fluids and electrolytes (sodium and potassium). You have about a 30-60 minute window to get in a recovery snack or meal. 

Carbohydrates are important because your muscles are tired and need to be "fed." Your body's favorite type of energy is carbohydrates. After they have fueled up they are ready to start rebuilding muscle and therefore need protein. There are numerous research studies that show chocolate milk as a great recovery beverage. The chocolate contains carbohydrates and the milk has high quality protein plus other essential nutrients that your body needs.
Other great recovery options would include:

Smoothie made with yogurt and frozen berries
Sport drink (carbs, electrolytes, fluid) + sports bar (carbs, protein)
Graham crackers with peanut butter + low-fat chocolate milk + banana

Whole wheat pita sandwich with turkey and veggies + pretzels + low-fat milk
Rice bowl with beans, cheese, salsa, avocado + whole grain tortilla chips or whole wheat tortilla
Stir-fry with lean steak, broccoli, bell peppers, carrots + brown rice

If you don't have an appetite post-workout, choose liquid foods over solid to meet your nutritional goals.

As far as what to avoid post-workout, I would be cautious of a high fat snack or meal. The reason behind this is because fat actually slows down digestion. After a workout we want the carbohydrate and protein to get to your muscles quickly and fat will just slow down your body's chance to recover from the workout.


Feel free to let me know if you have additional questions.

Sincerely,

Alexandra Economy, RD, LD
Winona Hy-Vee Dietitian


Re: Post-workout

posted at 7/19/2011 12:38 PM CDT
Posts: 2
First: 7/19/2011
Last: 7/19/2011
I've seen the chocolate milk recommended after a workout in a lot of places.  Bless you for that!Wink

Re: Post-workout

posted at 7/22/2011 4:17 PM CDT
Posts: 1
First: 7/22/2011
Last: 7/22/2011
Alexandra,

I understand the immence importance of eating after working out, but I was hoping you could address a similar issue.  Many women often do not eat anything after exercising because they are trying to lose weight.  The idea is, of course, to burn up the energy stored in the fat cells...but leaves the body weakened.  I was hoping you could comment on this.

Thank you!

--Troy Hoegner
Assistant Manager
Silvis #1600

Re: Post-workout

posted at 7/23/2011 3:41 PM CDT
Posts: 72
First: 7/13/2011
Last: 4/17/2014
In Response to Re: Post-workout:
Alexandra, I understand the immence importance of eating after working out, but I was hoping you could address a similar issue.  Many women often do not eat anything after exercising because they are trying to lose weight.  The idea is, of course, to burn up the energy stored in the fat cells...but leaves the body weakened.  I was hoping you could comment on this. Thank you! --Troy Hoegner Assistant Manager Silvis #1600
Posted by Troy Hoegner


Many people feel like they are undoing the calorie-burning benefits of their workout when they have a post-workout meal or snack. However, that's not how weight loss works. As long as you are eating within your recommend calorie levels for the day (whether it is for weight maintenance or weight loss), you are on your way to reaching your goals.

Just be careful not to fall into the common trap of thinking that it is OK to eat anything and everything because you just worked out.

If you exercise regularly and do not replenish your body with the fluid and nutrition it needs, your next workout will be a struggle. You will "hit the wall" sooner or you won't be able to workout at the same intensity. You may also find that you're really hungry, and no matter what you eat you can't curb that appetite. Plus, you may be more likely to get sick.

Re: Post-workout

posted at 2/27/2013 11:07 AM CST
Posts: 6
First: 2/27/2013
Last: 2/27/2013
I think protein foods are the best as post workout foods.
These foods provide too much energy which you have spend during the workout.
You can also take protein shakes or fruits juices after your workouts.

Forums » Fitness/Wellness » Exercise » Post-workout

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