How to Refuel Post-Workout

WHAT TO EAT POST-WORKOUT?

Post-workout nutrition should focus on a balance of carbohydrates, protein healthy fats and fluids, ideally within 30-45 minutes but up to 2 hours after your workout.

WHY IS IT IMPORTANT?

to help rebuild and repair muscle tissue, replenish energy and rehydrate.

Protein: Exercise causes micro-tears in muscle fibers. Consuming high-quality protein provides the amino acids needed to repair and build new muscle tissue.

Carbohydrates: Workouts deplete your body's glycogen (stored energy) stores. Eating carbohydrates helps restore these stores, which is vital for recovery and future performance.

Healthy Fats: A small amount of fat may provide anti-inflammatory properties that aid in recovery.

Fluids: Sweating leads to a loss of water, salt, and minerals which can be replenished by hydration

WHAT ARE SOME POST-WORKOUT SNACK IDEAS?

Whole foods are always better options than processed bars and snacks. To meet these nutritional needs using whole foods, some options include a high quality protein powder shake with fruit and nut butter, greek yogurt with fruit and nuts, eggs and toast, a turkey or tofu sandwich with avocado on whole-grain bread or grilled chicken with avocado with brown rice or salmon and lentils.