Post-Workout Nutrition

When most people think of PW meals, they picture the body builders at their gym that slam the protein shakes. Well protein shakes aren’t just for body builders. If you work out, you need a PW nutrition plan! Period! If you don’t, you are only hurting your recovery and your future performances.

After a workout, your body is depleted of energy and the muscles get broke down. A good post-workout (PW) nutrition plan will help rebuild muscle and replenish lost energy. 

Time Frame – For optimal results, your PW meal should be consumed within 30 minutes after your workout.  During this time frame, your body has the best ability to restore glycogen stores lost during the workout.

What – You can eat real food for your PW meal, but it digests at a slower rate. Also, most people don’t want to sit down for a meal right after a hard workout. For most people a whey protein in the easiest. Chocolate milk is also a popular choice.

Carbohydrates – Carbs are needed to restore the glycogen levels in the muscles.

Proteins – They provide amino acids, which we all know from junior high health class, are the building blocks for muscles.

Fats – Normally fats are not used in PW meals because it slows the digestion of carbs and proteins.

How much – This is a hard question and I am sorry that I can’t offer an answer. If you contact a certified nutritionist, they could probably give you a more detailed answer based on the following:

-Gender
-Activity Level
-Goals

If you can’t afford a nutritionist, trial and error is your other option. Try a few different things until you find what works best for you.

 

Enjoy Life – Workout!

Mandy

 

WATER!

I am not going to tell you the benefits of drinking water. Most of you have heard it before and for many of you, it hasn’t worked. Instead I plan you scare you into drinking water. So, here is what happens to your body when you are dehydrated.

-          Fatigue

-          Constipation

-          Migraines

-          Muscle Cramps

-          Bloating

-          Irregular Blood Pressure

-          Kidney Issues

-          Dry Skin

-          Workouts suffer

-          Cancer (some studies show water helps reduce the risk of bladder and colon cancer)

-          Irritability

-          Problems focusing

-          Cold hands and feet

Sounds fun huh? Nobody wants any of these things to happen, and by simply drinking more water, you can prevent a lot of it.  

You lose water every day through breath, perspiration, urine and bowel movements.  You have to replenish the water that you lose.

Challenge!!! For 2 weeks, drink 10 cups of water per day, and see if you feel better.

Enjoy Life - Workout

Mandy