Even an avid runner like me can sometimes forget to refuel after working out to ensure that my muscles properly repair and grow, and to replace lost fluids or electrolytes. So if you’ve decided to hit the gym hard this month to make up for your holiday indulgences or as part of your New Year’s Resolution, don’t forget to fill up.
What should you eat after a workout? The answer is a combination of protein and carbs. This is because carbohydrates, like the ones found in vegetables, fruits and grains, digest into glucose, which fuels your muscles. Adding protein to the equation ensures that you are helping your muscles recover””and as a bonus, it’ll curb your appetite and make you less likely to binge on the carbs.
Some of my favorite post-run meals in the past have been an energy bar, a peanut butter sandwich, apple slices with peanut butter, or a protein shake””but not all at once, of course! For shakes, I recommend chocolate-flavored whey protein powder, which tastes great with water or milk.
No matter what you choose to eat, make sure to eat it no later than 30 minutes after exercise, because your body needs it to rebuild and recover.
Now, what should you drink? If you have been exercising strenuously, hopefully you have also been drinking water”” 1/2 to 1 cup for each 15 minutes of activity. Afterwards, it may be tempting to reach for an ice-cold soda, but caffeine is a diuretic and can deplete your fluids rather than replace them. Your best bet is water. Sports drinks can be beneficial if you’ve just engaged in a long, high-intensity exercise such as running or intense weight training. Another option you may not have heard of is coconut water, which contains electrolytes and potassium and also tastes great.