Post
workout you want to focus on 4 things: hydration, calories, carbohydrates, and
protein.
1.
Hydration should be first priority:
Dehydration
by only 2-3% can decrease performance.
You should be drinking 4-8 oz every 15-20 minutes of exercise and 16-24
oz (2-3 cups) for every 1 lb lost during exercise
2.
Calories:
Calories
depends on how hard you workout and how many calories you burn. You never want to eat more than you
burn off. A good goal is between
200-250 calories.
3.
Carbohydrates for glycogen storage:
The
body is only able to store about 10-20 calories of carbs per lb body weight (so
5 g carbs per body weight), deficiency in carbs will decrease performance, MUST
REPLENISH! A one day fast or a few
hours of moderate intensity exercise can use up most stored carbohydrates, thus
regular exercise must be followed up by carb consumption
4.
Protein:
Protein
must be ingested for helping in replenishing glycogen and provides amino acids
to build and repair muscle tissue,
******************************
3 Rules to picking a post workout snack:
1. Eat within 1 hour after workout
2. Carb Protein ratio 3-4:1
which means 3-4 g carbs for every gram of protein)
3. 10-20 g protein (lower 10
if under an hour)
15 ideas that meet criteria: (*can be purchased in snack bar)
1. Greek yogurt (oikos 5.3 oz) and 1/2
banana**
180 calories 36 g carb, 13 g protein
2. Kashi Go Lean Cereal Crunch 1 cup with
½ cup Skim Milk
230 calories,45 g carb, 13 g protein
3. 2% Cottage Cheese 3/4 cup and Pineapples
1 cup (or 1 cup chopped fruit)**
210 calories, 26 g carbs, 22 g protein
4. ½ Bagel with 1 tbsp Peanut Butter**
210 calories, 27 carbs, 9 g protein
5. 2% Chocolate Milk 1 cup and ½ Banana**
200 calories, 39 g carb, 9 g protein,
6. Red's Black Bean Patti**
210 calories 24 g carb 17 g protein
7. Reds 16 oz Protein Shake (no additions)**
187 calories, 35 carb, 12 g protein
8. Reds Yogurt and Granola**
210 calories, 34 carb, 15 g protein
9. Whole Wheat Pita with 3 oz Turkey and 1
slice Reduced Fat Cheese
258 calories, 38 carb,
17 protein
10. Myoplex Lite and ½ Banana**
220 calories, 35 carb, 21 protein
11. Muscle Milk Lite and Whole Banana**
250 calories, 40 carb, 21 protein
12. Lara Bar with ½ cup Skim Milk
240 calories, 34 carb, 10 g protein
13. Luna Bar
190 calories, 25 carbs, 9 g protein
14. ½ Peanut Butter Sandwich 1 tbsp with 8
oz of Skim Milk
230 calories, 36 carb, 18 g protein
15. 1 Apple and 2 String Cheese
210 calories, 31 carbs, 13 g protein
by Estelle L. Benoit, RD, LDN