You’ve just finished up a great workout. You’ve pushed yourself and sweat is dripping off your towel. If you’re trying to get the most out of your workout, even at the end of the routine, you should try to get the greatest return on your energy investment.
What Your Body Needs After A Workout!
Most people understand the importance of water before, during and after a workout, but refueling the body is vital as well. When you work your muscles, you deplete muscle glycogen (form of energy storage) and you must replenish, fast! Although most people think they need protein immediately after a workout, in truth they need both protein and carbohydrates.
Carbohydrates promote the release of insulin which pushes glycogen storage (the sugars you depleted in the workout) as well as accelerates protein repair. Muscle protein is degraded during exercise, and protein synthesis in building new muscle slows down. However, adding protein has been shown to reverse this trend and protein breakdown.
What does this mean? You need a balanced snack with both carbs and protein!
Here are a few great ideas for post workout snacks:
- Hard boiled eggs and toast
- Energy bars with both protein and carbs
- Protein pancakes
- Sweet or baked potato
- Chocolate milk, banana and yogurt
- Tuna and crackers
- Apple slices and low-fat cheese stick
- Cottage cheese
- Pita and hummus
- Peanut butter and rice cakes
Refuel your body and boost your return on your workout investment!