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Nutrition Column

Post-workout nutrition

Post-workout nutrition that is critical for recovery. One wants to eat immediately after a workout and then an hour after that to speed the recovery process and allow your body to fully repair the damage from training. Without proper nutrition you won't reap the benefits of the training.

You must calculate your appropriate carbohydrate and protein intake values and find a healthy food that meets those needs. Possibly a fat-free yogurt or energy bar for convenience immediately post exercise.And something comparable nutrient wise an hour later.

Of course, besides getting a blend of carbohydrate and protein immediately after working out you also want to make sure to continue to hydrate yourself.

It is not only important to drink during your workouts but also after. Another option for a quick post-workout option is a meal replacement shake made with non-fat milk, soy, or rice milk. All are great options and many shakes have an optimal blend of carbohydrates, protein, and healthy mono-, and poly-unsaturated fats.

For added nutrition you can add fruit or non-fat yogurt. If you are at home try mixing frozen berries, fat-free yogurt, and some soy protein powder to make up a shake with 50-70 grams of carbs and 10-15 grams of protein.

Written by Dr. Sternlicht for on 2.08.06