But proper nutrition after a workout is really importantjust as much asfueling properly before a workoutwith apre-workout breakfast.
Its not that surprising that misconceptions abound about what to eat after a workout.
But how to best refuel your body doesnt have to be super complicated.
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Eat a solid dose of protein every few hours.
Thats why many people believed they had to down a protein shake before they even re-racked their weights.
But the current know-how is that getting in protein, while important, isnt quite so urgent.
For a 150-pound adult, thats four meals with about 27 to 38 grams of protein each.
So what does this mean for you?
And make a run at make protein a focus throughout the rest of your days meals and snacks too.
Increase carb and calorie intake after long, hard workouts.
All workouts burn carbs and caloriesits your workout duration and intensity that determines how many.
Remember, carbohydrates are your bodys primary energy source and are critical to replenish after exercise, she says.
You never have to earn or pay for food.
Addingextracarbs becomes important if youre working continuously at a high intensitysay,runningor doing CrossFitfor more than an hour.
Also, the longer and harder you work out, the sooner you’ll want to replace those carbs.
(And, by now, you know protein isnt urgent.)
That said, nothing about post-workout nutrition should be strict or one-size-fits-all.
Listen to your body and satiety levels, and care for yourself accordingly.
Take advantage of liquids (and electrolytes).
That can be a problem, since dehydration during your workout may worsenpost-exercise muscle soreness.
Losing as little as 1% to 2% of your body weight in water signals dehydration.
Every pound lost equals roughly 16 ounces of fluid gone, Wilson says.
An easier way to stay on top of your post-workout hydration is to pay attention to your urine color.
Lastly, keep in mind that as your body loses fluid through sweat, it also loses electrolytes.
Your post-workout drinks and snacks will likely naturally contain electrolytes in small amounts.
If, however,you find yourself covered in a white, gritty substance (thats salt!
