Immediately after a workout, be sure to drink a cup of water to rehydrate your body to replace the water lost. A combination of 3 essential food groups after a workout include: lean protein, complex carbohydrates and some healthy fats in the form of a light meal or snack within two hours after your workout. This will help to restore your glycogen which is your energy storage. Proteins provide amino acids that rebuild muscle tissue which can be damaged during intense workouts such as strength training. Some great choices include a lean chicken sandwich on whole grain bread, an egg or piece of cheese with crackers or a salad with some added animal or vegetarian protein and grains.
For about 2 hours after you exercise, your body is primed for refueling and can replenish its glycogen supplies more quickly than normal, but only if you feed it. So what's the best apres-activity treat for your sore muscles? Carbs are good, but a combination of carbohydrates and lean protein is even better for your body's recovery. Together, they help replenish your glycogen stores, and the protein provides important amino acids that work to repair damaged muscle tissue.
It's best to eat foods containing a combo of protein and carbs after you exercise. Learn more about which foods you should ingest after you work out by watching this video featuring registered dietitian Samantha Heller.
For every one pound lost through sweating that was not replaced during training or competition, drink 16-20 fluid ounces over the next several hours or more to make up for the remaining fluid deficit. Eating a salty snack or meal is also beneficial because it will help you replace some of the sodium lost through sweating and will enhance fluid retention and distribution throughout your body -- examples of appropriate foods include soup, vegetable juice or pretzels.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.