Post-Workout Nutrition

By: Tracy Brown, CPT

You’ve just crushed your workout, and now your need to feed your body, but what to eat? You’ve worked hard and don’t want to ruin that by eating just anything!  It is important to consume the right nutrients after you exercise.

The goal of your post workout meal is to:

  • Reduce muscle fatigue
  • Increase protein synthesis
  • Reduct muscle protein breakdown
  • Replenish muscle and liver glycogen stores
  • Replace lost electrolytes
  • Promote muscle growth and repair
  • Support the immune system to handle the damage

vegan-chocolate-protein-shakeYour post workout nutrition should include Protein and Carbohydrates. Protein helps repair and build muscle and Carbs help replenish your body’s glycogen. It’s essential to choose foods that are easy to digest. Protein shakes come in liquid form, so they are easily absorbed into the body. Since the body’s cells are more receptive within the first 30 minutes after exercise, eat as soon as possible after working out.

We’ve talked about what to feed your body, but let’s not forget about hydration. It is important before, during, and after exercise to get the right amount of water. Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy. If you’re not hydrated, your body can’t perform at its highest level. You may feel tired, have muscle cramps, or feel dizzy.

Here is one of my go-to Protein shake recipes for post-workout nutrition:Screen Shot 2018-08-13 at 3.28.42 PM

  • 1 Banana
  • 2 Scoops UltraMeal Cardio 360 (Vanilla)
  • ¼ cup Egg White Protein
  • ¼ cup chopped Walnuts
  • 1 tablespoon Cacao Nibs
  • ½ a banana
  • ½ cup ice
  • ½ cup Coconut Milk (or more if too thick)

Blend until smooth!

PS. We have our supplement sale this week (Wednesday, 8/15/18), and you can get 20% off Metagenics and Nutridyn supplements!  Give us a call to place your order on Wednesday, or shop HERE at our new online supplement store!  Call our Health Coaches Christy or Becky, or ask at your next visit to the office, with regard to any questions surrounding which Ultrameal (or other supplements) would be best for you.

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