After a tough session at the gym, do you grab an energy bar? Upon finishing soccer practice, do you hand your son or daughter a neon-colored sports beverage? If so, it may be time to rethink your post-workout nutrition plan. The fancy marketing strategies of sports food companies lead us to believe that we need expensive, special product. Fortunately, the truth is that simple, whole foods are both cheaper, better for us and refuel us as well as fancy sports bars, powders and drinks.
While I’m not a sports nutritionist, I have been fortunate to be able to work with some of the best in the field. Except for under certain conditions (i.e. after racing or in extreme heat), I have never had a nutritionist advocate refueling with sports bars or drinks. Real food is always best. The nutrition principles that I have been given are straightforward and simple. When I come into the kitchen sweaty, hungry and eager to assemble a snack, I’m grateful that I haven’t received tons of complicated advice to try to remember!
The rules of post-workout nutrition that I’ve picked up are as follows:
1) Try to eat within 30 minutes of your workout.
2) Drink plenty of water. If the conditions are hot, a few sprinkles of table salt might be needed to replace electrolytes.
3) If plain water seems unappetizing, try a glass of dilute juice. Be aware of your liquid calories, however, as they are never as filling as solid food.
4) Be aware of the calorie content of your snack. Aim for 100-300 calories, unless the session is particularly long or intense.
5) Remember some protein, but don’t go overboard. Most people assume that you need tons of protein to recover, but you don’t need much!
6) If the idea of post-session snack is nauseating, try to consume your calories in liquid form, like in a small fruit and yogurt smoothie.
7) When you have the choice, opt for real food and not a processed sports-specific product.
Ideas for a post-workout snack:
-a handful of healthy trail mix
-yogurt and fruit
-a small bowl of cereal
-a small smoothie
-1/2 sandwich
-granola bar and an apple
Happy eating! If you have any suggestions for a good post-workout snack, please let me know. I’m always interested in new food combinations to try after exercise!
