Now that you guys know what to eat before a workout; let's talk about what you should be eating after a workout.
PLF Daily Tip: After a workout you want to eat within an hour since your metabolism is fired up, and you want to stick with carbs and protein. Yes, I am again telling you to eat healthy complex carbohydrates that have over 3 grams of fiber or more per serving.
About.com explains why you should eat protein since it “provides the amino acids necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise. It can also increase the absorption of water from the intestines and improve muscle hydration. The amino acids in protein can also stimulate the immune system, making you more resistant to colds and other infections.”
Please remember to have a beverage or two...water that is. Re-hydrating is crucial after a workout to help your muscles recover; it helps to lubricate your joints and tissues, transports nutrients and aids in digestion and elimination of toxins. Studies show that water is the best thing for us to be drinking, so skip all the so called "vitamin" waters, Gatorade, etc. You do not need all the extra sugar and crap in those "healthy" drinks.
Here are some healthy options:
- whole wheat toast with sliced turkey
- greek yogurt with fresh berries
- scrambled eggs and toast
- protein shake with banana
- chocolate milk
- rice cake with almond butter and sliced banana
- hummus with fresh broccoli and whole wheat pita chips
- sliced apple with cheese
Your portion size does matter so if it's time for a snack then aim for 200 calories, and if it's time for a meal then around 400 calories. The better you become at feeding yourself healthy, nutritious food the better your body will become at burning fat and building muscle.
P.S. Tuesday's Workout (see posts below) video should be posted by tonight! :)