After an intense workout, it’s common to get sidetracked and neglect proper nutrition. Whether you’re busy showering, driving home, or just feeling worn out, post-exercise eating can often fall by the wayside. However, refueling correctly is vital for recovery and overall performance.
While there’s much emphasis on pre-workout meals to fuel your exercise, post-workout nutrition is equally crucial. According to nutrition expert Natalie Rizzo, “Post-workout nutrition really sets you up for success in your exercise journey. It’s a key part of getting stronger, helping your muscles grow, and controlling hunger, all while keeping you energized throughout the day.”
On the Start TODAY podcast, Rizzo shared one of her favorite snacks for recovery that supports muscle building and replenishes energy.
Nutrition Tip of The Day: Consider a Greek Yogurt and Fruit Smoothie
“It’s ideal to consume a mix of carbohydrates and protein after your workout,” Rizzo suggests. A Greek yogurt smoothie combined with fresh fruit, like berries, is a fantastic option to achieve this balance.
The carbohydrates found in fruit help restore glycogen levels in the body. Rizzo explains that “glycogen is the stored form of carbs in your muscles and liver, which serves as fuel during workouts. By the end of your session, those stores are nearly depleted.” Refueling with carbs post-workout is essential to ensure you maintain energy for the rest of the day.
Greek yogurt also provides high-quality protein, which is crucial for muscle repair. During workouts, muscle fibers sustain tiny tears that need mending for growth and strength enhancement. “Muscle is fundamentally made of protein, so refueling with it is essential,” Rizzo affirms.
The Importance of Post-Workout Nutrition
A smoothie is an excellent way to deliver protein and carbohydrates quickly, aiding in recovery. Greek yogurt typically contains 15-20 grams of protein per serving and beneficial probiotics for gut health. For instance, a cup of raspberries adds approximately 15 grams of carbohydrates and 8 grams of fiber.
The combination of protein and fiber not only fills you up but also helps stabilize blood sugar levels, thus reducing post-exercise cravings. Rizzo notes, “If you have something nutritious after a workout, you’re less likely to feel starving a few hours later.”
Smoothies are convenient and easy to consume on the go, all while being packed with essential nutrients. “Whole foods provide the vitamins, minerals, and fiber that are vital throughout the day,” she adds.
Many individuals opt for commercial protein shakes post-exercise, which, while convenient, can be heavily processed and filled with added sugars and preservatives. Rizzo cautions, “Minimizing processed foods is key to a healthy diet.”
Getting Started with Post-Workout Nutrition
Try to eat a snack within 30 minutes to an hour after your workout, or whenever you start to feel hungry. Remember to spread your intake of protein, carbohydrates, and other nutrients throughout the day to avoid overloading on protein in your post-workout meal.
In addition to Greek yogurt and fruit smoothies, Rizzo recommends other nutritious options such as eggs with toast, fruit with nut butter, or hummus served with crackers.
For more post-workout nutrition ideas, consider downloading the Start TODAY app to access Rizzo’s insights and tips.
Incorporating the right snacks after your workouts can make a significant difference to your fitness journey. Prioritize refueling with both nutrients to effectively recover, maintain energy, and support your overall health. Remember, taking care of your body post-exercise is just as important as preparation beforehand.
