Do you know what to refuel with after a workout??
Your body needs specific nutrients soon after you work out to replenish and rebuild the tissues.
When you work out you lose a lot of water through breathing and sweating so drinking adequate water during and after a workout is crucial! This will also help reduce muscle cramping.
Your body uses glycogen stored in the muscles for energy when you perform exercises. Glycogen is a form of carbohydrate that is stored in your muscles. Your body quickly uses up glycogen stores during strenuous exercises. Muscles will be depleted at the end of your workout so refueling with clean carbohydrates soon after a workout is a must! My favourite choice is fresh or frozen fruit.
When you #workout your body will breakdown muscle tissue that will need to be repaired. The best way to repair your muscles after a hard workout is by eating a clean #protein source soon after your workout. This will ensure your body has the necessary amino acids to repair your muscles and build new muscle tissue.
You should aim for about 20-25 g of protein within 1-hr post workout. Some good choices are protein powder (whey isolate, hemp, or brown rice protein), raw hemp hearts, organic Greek yogurt or raw nut butter).
Greens, greens, greens! Your body produces acid when working out and most people make the mistake of only focusing on carbs and protein post workout. You need to eat something alkaline to combat and acid production. This is where greens come in. Greens will help to promote alkalinity and reduce acidity because they provide much needed minerals which neutralize acid. Adding leafy greens to your smoothie or eating a leafy green salad with lean protein such as chicken or tofu is a great option post workout. You may also want to try adding a greens powder to your smoothie which provide a mixture of different greens from vegetables and/or sea vegetables.
Refueling properly after a workout will help maximize your gains and obviously that's what we want right?! You do not want to undo what you just did with your workout; cause let's face it, working out isn't easy!!
Tell me about your post workout refueling! What do you currently do and what could you do better?
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