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Post-Workout Meals: What to Eat and Why it Matters After putting in a hard workout, one of the most important things you can do for your body is to give it the proper nutrients it needs to recover and rebuild muscles. But with so many different opinions and programs out there, it can be tough to know exactly what to eat after a workout. So, we’ve put together some information to help guide you in the right direction. First, let’s talk about the importance of post-workout nutrition. During exercise, our muscles use up stored energy and can become damaged or broken down. In order to help them recover and grow stronger, we need to consume nutrients that support recovery and muscle growth. This is where post-workout meals come in. The two main types of nutrients you need after a workout are carbohydrates and protein. Carbohydrates provide your body with energy, while protein aids in muscle repair and growth. A good rule of thumb is to aim for a meal that contains both within 30 minutes to an hour after your workout to give your body the best chance at recovery. Some great sources of carbohydrates include fruits, vegetables, whole grains, and legumes. For protein, try incorporating lean meats like chicken or turkey, fish, eggs, or plant-based sources like tofu or lentils. The two links we included in this post can also give you some great ideas for vegan and non-vegan post-workout meals. But why is it so important to eat soon after a workout, and why do we need both carbs and protein? Well, when you exercise, your body uses stored glucose (carbohydrates) for energy. Once that glucose is depleted, your body turns to stored glycogen in the muscles and liver. In order to replenish those glycogen stores, your body needs carbohydrate-rich foods after a workout. Protein is also crucial for muscle recovery and growth. During exercise, our muscles can become damaged or broken down. When we consume protein, it helps to repair the damaged tissues and promote the growth of new muscle fibers. Without enough protein, our muscles won’t be able to recover properly and won’t grow stronger. In addition to carbohydrates and protein, it’s also important to stay hydrated after a workout. Drinking water helps to replace fluids lost during exercise and aids in the digestion and absorption of nutrients. Aim to drink at least 8-10 cups of water per day, and more if you’re participating in intense exercise. So, now that you know why post-workout nutrition is important and what types of nutrients to consume, let’s talk about some meal ideas. For a quick and easy option, try a smoothie made with fruit, protein powder, and almond milk. Or, whip up a quinoa salad with veggies and grilled chicken or tofu. Other great options include salmon with sweet potato and broccoli, or a veggie stir-fry with brown rice and edamame. In conclusion, post-workout nutrition is key for muscle recovery and growth. Aim to consume a meal that contains both carbohydrates and protein within 30 minutes to an hour after exercise. Try incorporating a variety of whole foods to ensure you’re getting all the nutrients your body needs to function properly. And most importantly, listen to your body and fuel it with the foods that make you feel your best!

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