I just finished exercising… what now?

What is your post-exercise ritual, other than refilling your water bottle or jumping into the shower? A critical step you may be missing is feeding your body the right food to help it recuperate and continue the metabolic burn you just ignited over the previous 30 to 60 minutes. If you exercise before you eat breakfast then it is so much more critical because of the fast your body endured overnight and the added exercise.

After exercise, your body is in a catabolic state. It will start to consume itself (more or less) for fuel if you do not replenish the energy that your muscles depleted during your training session. You may think that eating less, especially after exercising, would benefit you… not true. You can improve your body composition and still eat immediately after exercising. In fact, you have to if that is your goal! You not only help your body replenish itself more quickly, but it can be a helpful strategy to avoid overeating at your next meal or avoid giving in to cravings.

It is best to consume protein and carbohydrates IMMEDIATELY after a workout, and at a ratio close to 1:1. There are endless options among protein powders that mix with milk, fruit, or water. If any mix offers more carbohydrate relative to protein, then you will want to stick to mixing it with water to avoid carbohydrate overload. You may have to experiment a little to find a desirable consistency, and to find one that you like. If protein shakes are not your thing, then you should be pouring yourself 1 - 2 cups (REAL SERVING SIZE) of low-fat milk or light soymilk. Another option could be ½ - ¾ cup of cottage cheese or yogurt, and a small to medium orange or apple. Consuming only carbohydrates will replenish your muscles, but less efficiently, and likely ignite cravings that could negate your workout.

If you would like to discuss this with us further, please do! We are here to help!


Contributed by Richard Kudronowicz
Article Sources:
http://www.nutritionandmetabolism.com/content/6/1/12
http://ipost.com/form/zonelabs/viewhtml/9z1z3lh3ckf6680hfs381lfmoehk5gr7s4vhlcmpimg