Post-Exercise Nutrition


by Jackie Ferretti 

 

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For all the body builders and cardio enthusiasts, this applies to you.   Not only is the food before you exercise important but also even more important is the nutrition after.   In order to build up muscle mass, your muscles have to be broken down and then built back up.   Eating protein after an intense work out wont be enough for your muscles to be built back up.  It is important to combine both protein and carbohydrates.

 Why is eating both together important?

 In order to have a positive protein turnover (making more protein than breaking down protein) eating combined carbohydrate and protein will increase the rate of protein synthesis and decrease the rate of protein breakdown.   By not eating anything after a workout protein breakdown will be greater than protein synthesis and you will have a negative net protein turnover meaning you aren’t building up any muscles.

 What exactly makes a good post exercise snack?

1. Peanut Butter and banana

It’s a perfect snack for anytime of the day after a workout, the protein from the peanut butter and carbohydrates from the banana will be ideal for building stronger muscles.

 2. Protein Shake mixed with your choice of fruit

Men you cant deny you don’t love your protein shakes.  Add a little extra fresh fruit to the shake and you can get a little extra carbohydrate with your favorite choice of protein powder

 3. Yogurt and Fruit Parfait

Add some granola and fruit to your yogurt and it can be an easy on the go snack after a workout

 4. Egg sandwich

Working out before dinnertime or even before breakfast, an egg sandwich on whole wheat bread will give you plenty of protein and carbohydrates to refuel your body

But don’t forget, water, is the most important thing you should have after a workout.  Not only should you be drinking water before and during your workout but also your body will surely be screaming for water after.  Keep hydrated and your body will thank you!

 

References:

(1) Dr. Akers Lecture Slides

(2) Picture: http://rjdj.me/situ/s/Working+Out/charts/

 

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