Eat Right Tuesday: Feed your body before and after workouts

Post-Workout Training Tips:

Recovery nutrition is very important for people who train daily, twice a day and/or play multiple games a day or in a day or two. Incorporating post-workout nutrition is a small habit that can have a big, positive impact on performance.

The goal of post-workout nutrition is to help you recover, rehydrate, refuel, build muscle, and improve future performance. The main components of a well-designed recovery plan are fluids, carbohydrates, and protein.

Many sports nutrition experts refer to the post-workout “anabolic window of opportunity” when discussing the timing of fuel needs. Recent research suggests that this window of opportunity is actually much larger than we previously thought, so there’s no need to worry about eating IMMEDIATELY after a workout, game, or workout.

However, about an hour after exercise is when your body needs the most nutrients, so planning a recovery meal/snack during this time can trigger tissue refueling and repair better than waiting. Also remember to refuel throughout the day.

  • Fluids: at least 20 ounces
  • Carbohydrates: at least 50 grams and more
  • Protein: at least 20 grams
  • Repeat every 2-3 hours

Don’t always think that protein powder or protein shakes are the only post-workout foods. More than anything, a well-balanced meal/snack with a variety of real, whole foods and plenty of fluids is the best post-workout meal you can eat.

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