The first hour after a workout is considered the body's "golden hour." It's during this time after a workout that glycogen stores are depleted, and the enzymes that convert glucose into glycogen are in a state such that sugar (glucose) can be consumed and is rushed directly to the muscles to replace lost glycogen stores. A post-workout meal or drink is also important in replacing fluids lost through sweating to rehydrate the body. According to Joy Bauer, author of Total Nutrition, replacing glycogen stores, fluids, and potassium should start within 30 minutes after exercise to promote a quick recovery.
Foods to Eat After a Workout
- Carbohydrate-laden foods such as whole grain breads, fruit, brown rice, potatoes, popcorn or pasta are important in replacing depleted glycogen stores after a workout. The American College of Sports Medicine recommends from 50 to 100 grams of carbohydrates be included in a post-workout meal.
- Lean protein such as chicken breast, turkey breast or tuna helps the body rebuild muscle tissue that was broken down during a workout and also helps to improve muscle hydration.
- Potassium-rich foods such as bananas, potatoes or raisins can help replace the potassium that is lost through sweating during a workout.
- Fluids such 100% fruit juice, soup or fruits that contain a lot of water such as watermelon, oranges or grapes help the body rehydrate after exercise.
- Drinking water is extremely important after a workout. After a workout, 20 ounces of water per pound of body weight lost during an exercise routine should be consumed. The best way to gauge how much water is needed is by weighing before a workout and immediately after a workout to determine how many pounds have been lost during a workout.
Sample Post-Workout Meals
- Sandwiches are one of the easiest and quickest meals to put together after a strenuous workout. Two slices of whole grain bread, four ounces of a lean protein such as chicken breast, and any type of vegetables desired.
- Grilled or baked chicken breast with brown rice or pasta and some steamed vegetables
- A baked potato topped with salsa and low-fat cheese and a side of fruit
- A bagel with peanut butter
Post-Workout Recovery Drinks
Those who have trouble eating solid food soon after an intense strength training session should consider supplementation through a post-workout recovery drink specifically designed to replace both glycogen and lost fluids. An easy post-workout recovery shake includes 1 scoop of any flavor whey-protein powder, one banana, and 3/4 cup low-fat milk or soymilk blended in a blender until smooth.
To find out what to eat before a workout, see: Pre-Workout Nutrition.
Source:
American College of Sports Medicine. (2007). ACSM's Resources for the Personal Trainer, Second Edition. Baltimore: Lippincott Williams & Wilkins.
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