Post Work-Out Nutrition
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Everybody asks me what they should be eating before and after they workout, especially my mom who nags me all day, “Can I eat this?”, “How about this?”, “Is this good to eat?” I love it though, and it helps me learn how to explain things. After your workout, there is a window of about an hour or so that your body craves nutrients. You just spent an hour or so working out, breaking down muscle tissue, glycogen stores, burning fat, and causing huge disruptions in your metabolism. A good post workout drink should provide you with all the nutrients needed to bring your body back to homeostasis and help you recover.
Your drink should include…
1. Amino Acids – building blocks of proteins (muscle). Protein synthesis is up-regulated after a workout and having a good supply of amino acids in your bloodstream will insure that they will be used to repair damaged muscle. Protein powder works great and is convenient and cheap.
2. Glucose – sugar or any starchy carbohydrate. Glucose causes your pancreas to secret insulin which helps drive all those amino acids and sugars into your cells so they can start repairing muscle and restore glycogen stores. Your muscles want nutrients NOW, a insulin surge insures they get what they want. The sugar in milks and fruits work great, as does honey.
3. Vitamins and Minerals – B vitamins among others are involved in many energy pathways which you just depleted in your work out. Replenish your body with whole fruits or pop HALF of a multi-vitamin.
4. Antioxidants – We have all heard of free radicals, well there is more of them after a stressful, high intensity workout. Immune defenses are vulnerable after you work out. Providing your body with powerful antioxidants can help you recover, stay healthy, and reduce soreness the next few days. Whole fruits win again here.
5. Fats – Fat doesn’t make you fat, along as they are good fats and your eating them in moderation. Fat also holds you over a little longer and some can be anti-inflammatory. Pick one to add some high quality fat to your meals. Some you could choose from include…extra virgin olive oil, flax oil, walnuts, or pop a fish oil capsule.
Banana-Raspberry Smoothie
what you need…
2 bananas
1/2 Cup frozen Raspberries
10 oz canned Pineapple
8 oz coconut milk
8 oz Almond/Rice milk
2 scoops of protein powder
2 Tbsp olive oil
dash of cinnamon
Mix it all in a blender, Serves 2-3. Everything doesn’t have to be exact, as long as you are covering the major points (amino acids, sugars, etc). You can use regular cows milk if you don’t have almond or rice milk. I usually put the drink in 3 tupperware containers and put in the freezer for great meals during the week.
