Did you know the best time to eat after you work out is about 30 minutes after? Our trainer, Jamie, is here with some tips on your post workout meal or snack.
Your muscles are like sponges for 30-60 minutes after you do cardio or strength training. If you give them some protein and carbs during that “magic window” they will put it to use by rebuilding and repairing the micro-tears in the muscle tissue that occur each time you work out. This makes you less sore the next day and makes your muscles grow, increasing your lean muscle mass. Having more lean muscle mass on your body, even while sitting watching tv, helps your body burn calories more efficiently.
Choose a post workout out snack or meal with about 14g of protein. Some good things to eat are greek yogurt with berries, whole grain cracker (like triscuits) and string cheese, or an apple with natural peanut butter. The protein/carb combo speeds up muscle mending and replenishes your muscle’s glycogen stores, which is used as fuel during work outs.
BONUS!
Here’s a recipe for Jamie’s homemade protein bars which are a great post-workout snack to fuel your muscles! Ingredients:
– 2 cups of peanut butter (or nut butter of your choice)
– 1 3/4 cups of raw honey
– 2 1/4 cups of protein powder (chocolate tastes best in these)
– 3 cups of oats
– 1 Tbls of cinnamon
– 1/2 cup chocolate chips
– 1/2 cup of almond slivers
Preparation:
– Microwave peanut butter (or other nut butter) and honey until smooth. Stir.
– In another bowl, mix the rest of the dry ingredients.
– Add the peanut butter and honey mixture. Mix with hands.
– Press the mixture in a 9×13 pan or roll into balls and place it in the fridge. Keep in fridge for at least 1 hour.