3 Things to Include in Your Post-Workout Meal
There’s plenty of emphasis lately on what you should eat before a workout, but not so much about after a workout. What you eat after exercising is just as essential for maximizing your workout’s effectiveness. After intensive exercise, many of us will feel hungry and turn to just about anything to satiate our hunger, but the wrong food could negate the effects of our workouts. During your workout, you will use up your body’s carbohydrates and the glucose stored in your muscles. A proper post-workout meal, including the right fluids, is necessary to replenish these nutrients. When preparing the perfect post-workout meal, there are three areas you should focus on. Protein Including protein in your post-workout meal is important to repair and build muscle. Muscle tissues get broken down during exercise, and protein helps
put them back together stronger than before. Eggs, tuna, chicken, and Greek yogurt are great sources of protein and should be implemented into your post- workout meal.
Carbs Carbs are essential for replenishing your body’s glycogen levels. Glycogen is the fuel that helps keep us moving and active. If you feel exhausted
and hungry after a workout, it’s usually your body telling you that your glycogen levels are low. Including carbs such as sweet potatoes, rice, oatmeal, pasta, and chocolate milk in your post-workout meal will help you feel energized and ready to continue with your day. Fluids You should always drink water while working out and continue to do so after your exercise is complete. Water regulates your body temperature, lubricates your joints, and transports nutrients throughout your body. In one hour of exercise, your body can lose more than a quarter of its water. Continue to drink water or other hydrating drinks after your workout to replenish your missing fluids. Lastly, avoid having a giant fast-food meal after exercising. There are plenty of options for preparing a truly beneficial post-workout meal, so find what makes you feel your best and what you enjoy most and run with it.
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BLACK BEAN, MANGO, AND AVOCADO SALAD
NOT allow me to make a phone call to Lisa’s school, which was just a quarter-mile away. I spent a very interesting eight hours there observing all manner of people trying to cross into the U.S. Eventually, an officer allowed me to make one phone call to the school. It was closed for the day, but fortunately, the secretary was able to relay a message to Lisa about “a guy with a strange accent wanting you to bring his passport to the border.” Crisis averted! As you can see, my first day in the U.S. was quite eventful. In my next newsletter, I’ll tell you all about my time in the Motor City and my cross-country trip to Oregon.
Inspired by BBCGoodFood.com.
INGREDIENTS
• 1 small mango, skinned and chopped • 1 avocado, chopped • 3/4 cup cherry tomatoes, halved • 1 red chile, seeded and chopped
• 1 medium red onion, chopped • 2 cans black beans, drained • Cilantro, chopped and to taste • 1 lime, for zest and juicing
DIRECTIONS
–Paul Kane, P.T., BSC, CMP
In a large bowl, mix the ingredients together. Serve and enjoy!
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