The important of post-training intake.

So much goes into attaining peak performance. One factor is fueling your body with all it needs to minimize stress and maximize results. Something light to eat 1.5 to 2 hours before a training session will fuel your muscles during your workout, but what you choose post-exercise is highly relevant too.

Exercise depletes your muscles of glycogen and proteins get broken down. In order to rehydrate, build lean muscle and aid proper recovery you will need to consume a balance of nutritional components within 20 to 60 minutes of your workout. Of note, there is benefit to refueling closer to the end of your workout versus waiting the full hour.

What to eat after your workout.

Your muscles will need water, carbohydrates and protein. Carbohydrates, an important source of fuel and quickly accessible fuel, refill the depleted glycogen stores. The greater the cardio impact of your workout, such as you find with endurance sports (think running, biking and swimming), the more carbs you will need.

Protein is necessary for repairing and rebuilding your muscle tissue, making it stronger and building new muscle. Protein offers amino acids. If you recall from your high school health or biology class, amino acids are the building blocks of our body. Ideally you would offer your body a combination of carbohydrates and proteins in a 3:1 ratio.

Recipes for the right carb to protein ratio post-workout.

To simplify the math, Betty Gold in Real Simple, offered some recipes:

Coffee protein shake

Blend a banana, scoop of vanilla protein powder, oat milk, and a shot of espresso with ice. You’ll be energized all afternoon.

Banana nut butter toast

Top a slice of sprouted grain toast with cashew butter and half a sliced banana. For a spiced spin, sprinkle cinnamon on top.

Acaí bowl

Channel your inner fitness influencer and serve your acai with sliced kiwi, blackberries, chia seeds,

almond butter, and cacao nibs.

Black bean tacos

Scoop black beans, guacamole and roasted red peppers into corn tortillas. For a breakfast version, add eggs and cotija cheese.

Sweet potatoes

Roast them and serve with salmon for a heart-healthy lunch or dinner.

Tofu grain bowl

Top cooked grains (like quinoa or brown rice) with sauteed veggies and tofu. Mix lime juice with soy sauce, sesame oil, and fresh ginger for a simple sauce to serve it with.

Hummus toast

It’s the latest and greatest toast trend. Make a caprese version by spreading hummus on whole-wheat bread and adding sliced tomatoes, fresh herbs, and mozzarella slices.

Chocolate milk

Not an old wive’s tale. In a pinch, it’ll serve as a solid combination of carbs and protein, plus it’s easy to make and take on the go.

Apple cheddar omelets

Don’t knock it until you’ve tried it. Sprinkle your eggs with cheddar cheese until it’s melted, then add apple slices at the end before you fold it all together.

Nicoise salad

Spinach, potatoes, tuna, hard boiled eggs = ladies-who-lunch perfection.

Don’t be a Fool, Refuel. Best Food Post Workout