Post workout nutrition plus 5 wholefood snack ideas!
Whether you are training for your first marathon, to gain strength or for weight loss, the key to helping you reach your goal, is not just what happens at training, but what happens in the kitchen afterwards. The aim of post-workout nutrition is to repair, refuel and rehydrate so that you can keep training, getting fitter, stronger and faster.
What should I eat?
Post exercise, carbohydrates and protein are your best friend. The amount of each depends on what you do and what you are trying to achieve. Protein is needed to help your muscles recover after exercising, while eating carbohydrates helps replenish muscle glycogen- our bodies main fuel source.
Don’t forget H20
After exercising it is important to keep replacing what you have lost through sweat to avoid dehydration. After exercising you can keep losing fluid even after 4-6 hours after you stop. There is no one-size fits all when it comes to replacing fluid loss and there are many factors that are involved including: age, body size, environment and exercise intensity. As a basic guide most people need 1.5-2 litres of fluid a day. This includes water contained within foods, such as juicy fruits, watery vegetables, soups etc. However you will need more fluid than this if the temperature is high, if you sweat a lot, or if you exercise.
5 nourishing wholefood post workout snack ideas:
1. Banana- Berry smoothie
Blend 1 scoop of your favourite protein powder with 1 cup of your milk of choice, 1 banana, 1/2 cup of berries and 1/2 cup ice.
2. Sliced apple with almond butter topped with chopped dates or currants
This can be substituted with banana or any other nut butter of your choice.
3. Fruit parfait with greek yoghurt or non-dairy yoghurt with a little protein powder added in
Try using very juicy fruits to help you hydrate after your workout. Good options include: oranges, berries or melons.
4. A glass of chocolate milk
1 cup almond milk, 1 tbsp cocoa powder, 1 tsp maple syrup or honey, pinch of sea salt.
5. A fruit and vegetable juice with a handful of nuts
Hydrate with a fresh fruit and vegetable juice and get some extra protein and carbohydrates with a handful of mixed nuts or trail mix.