Stop Wasting Your Workouts, Eat After!

Not eating properly post-workout is one of the biggest reasons why most people sabotage their weight loss efforts. Of course to lose weight you need to modify and restrict your caloric intake. And many of my clients have rationalized they'll lose even more weight by not eating after their workouts to cut even more calories and speed up their weigh loss efforts. Nothing could be further from the truth and it is one of the biggest reasons why so many sabotage their weight loss. Replacing your body with the needed fuel and fluids, will help your body recover faster and get quicker results. Not eating 15-30 minutes after a workout basically erases all of the positive benefit of all the exercise you just sweated through. (Specific examples below)

- Fluids will remove waste products accumulated in your muscles, therefore making you feel less "sore" the following day.

- Carbohydrates will re-supply the glycogen stores which also speeds recovery from exercise and allows you to increase exercise intensity the very next day!

- Protein will repair muscle damage, boost immunity, and escort carbohydrate in to your muscles.

- Antioxidants such as fruits, vegetables, whole grains and legumes will help you fend off free radicals which decreases muscle inflammation and soreness.

But, like most people you may not feel hungry after you work-out. That's because exercise drains the blood from your stomach and intestines and channels it into your muscles for where it is needed to perform. That's ok, you don't have to eat a four course meal following exercise. You should eat a post workout meal within 30 minutes post exercise (preferable 250-400 calories). The American College of Sports Medicine recommends refueling muscles with 30 to 60 grams of carbohydrate in the first 30 minutes after an hour long workout. If you wait more than 30 minutes, it will take the body longer (about 24 to 36 hours) to refuel muscles. Try to aim for 18-30 grams of protein preferably branched chain amino acids BCAA (leucine, isoleucine, and valine).

Here are some great post-workout options...

1. Post-workout shake should include a blend of carbohydrates (45g), fats, and 24 or more grams of high quality protein (BCAAs) I mix one up after each workout when I don't have time to prepare a meal

2. Meal replacement bar should contain a mix of 20+ grams protein, and 32+ grams of carbohydrates (6+ grams of fiber). Try to keep the sugars below 25 grams and don't be fooled by sugar alcohols which is sugar.

3. 1/2 cup blueberries (or other berries) swirled into 1 cup of plain-low fat greek yogurt (FAGE my favorite).

4. One small microwaveable bean burrito with 4 tablespoons bottled salsa and small can of orange juice

5. Two mozzarella cheese sticks, a toasted whole grain english muffin, and an orange

6. A fruit smoothie made with soy milk, fruit, and frozen yogurt

7. 6 ounces fruit-flavored yogurt with a handful of cashews and a half of 100% whole grain bagel.

8. A tuna sandwich on 100% whole grain or sourdough bread (Ezekiel bread is awesome).

9. Cheese sandwich and fruit salad (no syrup) tossed with walnuts

10. Low-fat cottage cheese with sliced fruit.

11. A couple of cubes of low-fat cheddar cheese and an apple.

12. Three rice cakes smeared with all natural peanut butter (Crazy Richards) and a glass of orange juice.

Whatever option you choose, make sure you drink lots of water!!

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