WHAT TO EAT AND DRINK AFTER EXERCISING

WHAT TO EAT AND DRINK AFTER EXERCISING

Megan Cook

Gym seflie – done! JetSweat workout – done! Post workout meal – you're supposed to eat after working out?? Huh? Doesn't that defeat the purpose of burning calories?

If you're like most, the idea of eating after your workout seems conterintuitive; like the whole reason you just worked out is to burn off the food you've already eaten. However, this is simply not the case. You can actually slow down your metabolism by not eating enough throughout the day. And ain't nobody got time for a slow metabolism.

To burn more, you actually need to be eating more – stay with me here. I'm about to break down the science on why/what you should be consuming after the daily burn.

1. Replenish Fluids And Salts

When you exercise, sweating causes you to lose important body salts, like sodium and potassium, which need to be replaced pronto. Lack of sodium in the body can actually cause problems for your heart, and cause muscle cramping and spasms. (No, thank you!) Many “next level” athletes get in the habit of weighing themselves before and after exercise, in order to figure out how much fluid was lost. For each pound that you lose during activity, you should aim to drink about 2-3 8oz cups of liquid.

2. What To Drink

This is the one time where high caloric drinks like fruit juices are actually encouraged. They provide fluid, carbs, and depending on the fruit, potassium, too. Sports drinks are great since they provide not only fluid and carbs (some even have a bit of protein, which your body also needs), but the right amount of salt that's been lost through sweat as well. (Protein helps convert body fat to muscle, so make sure you're getting that too!) But stay away from “concentrate”, and look for an “all natural sugar” drink. The natural sugar from fruit is recognizable to your body, and can be processed in a healthy way. Many athletes also lose levels of magnesium during exercise, and sports drinks help to replace that. My favorite post workout drink is Herbalife CR7 Drive.

3. Carbohydrates

After your workout, especially if it’s intense, your body has burned through a ton of carbohydrates. No need to be afraid of carbs, they are the primary fuel that keep your muscles working. (Did someone say pizza??) It’s important to refuel as soon as you can; No later than 30-45 minutes. The recommended amount is about 0.6 grams carbohydrate per pound of body weight, but some may need closer to 1 gram per pound depending on muscle composition. Healthy carbohydrates like fruit, whole grains and the natural carbs in dairy are a good place to start with post-workout muching.

4. Protein

Protein plays an important role in recovery, too, since it helps to stimulate muscle repair and growth after you’ve been working out. Products with L-glutamine and L-argenine in them are your best bet if you're looking to make those gains. The ideal post-exercise meal or snack contains a combination of both healthy carbs and protein. This is why athletes often turn to foods like a sandwich on whole grain bread, greek yogurt, fruit, a protein shake made with milk, or recovery beverages like Herbalife 24 Rebuild Strength.

5. Timing Is Important

During exercise, muscles in the body become very sensitive to nutrients. This sensitivity only lasts for a short amount of time, and is called the “metabolic window.” This is a period of about 30-45 minutes following exercise. This is the time you should be having your post workout meal. Muscle cells are also become more sensitive to the effects of insulin (a hormone that helps send amino acids from protein into the cells) in the window. Yet another reason why good carbs are crucial for recovery! Once carbohydrates are in the cells, they're stored in the form of glycogen. These stored carbs can then be used to provide energy for your next sweat sesh.

For more information on post workout habits, or a creation of a nutrition plan, contact me at theprincessofprotein@gmail.com.

Xoxo - Megan