4 Refueling Tips for After Your Workout

When it comes to fueling up for a whole body workout, we hear a lot about what to eat before we exercise. Pasta the night before a marathon, a piece of fruit before your morning stroll, or lots of water before you hit Curves for your full body workout. But what you eat after you’re done working out is just as important as what you eat before. Refueling after exercise not only helps your body recover but sets you up for a successful full body workout the next time you hit Curves ladies only gym.

Here are four refueling health tips for after your workout.

1. Plan for a post-workout snack.

Before you hit the Curves circuit, plan what you will eat just after you’re done. Pack that snack in your workout bag and take it with you, so you can eat it as soon as you’re done. This will help your muscles recover and store energy for your next full body workout. Protein snack bars are a great re-fueling option, as are apples, bananas, or a handful of unsalted nuts.1

2. Get the right protein/carbohydrate ratio.

It’s important to eat protein after a whole body workout because it helps repair tired muscles. Carbohydrates are also important because they help replenish the energy you just put out. The best ratio is 1:3 protein to carbohydrates, so 1 gram of protein for every 3 grams of carbs. Examples of this ratio: oatmeal topped with berries, nuts, and a little milk; a smoothie made with two parts fruit to one-part milk or yogurt; or crackers topped with canned tuna.1

3. Fuel up with fluids following your full body workout.

You should continuously drink water before, during, and after your whole body workout at Curves to stay hydrated and full of energy. When you’re finished, try adding a little 100 percent orange juice to your water bottle for some bonus carbohydrates and vitamin C.

4. Eat within the post-workout window.

If you’re in a rush or don’t have access to a perfect refueling snack, you may be tempted to skip it. But failing to eat within 20 to 60 minutes after exercise can leave you feeling tired and worn out, and it can actually make you disoriented due to low blood sugar. Improper nutrition can also lead to overuse injuries because your muscles aren’t getting the nutrients they need for proper repair. So, even if you can’t get the ideal protein-carb ratio into your body post-full body workout, try to eat something, even if it’s just a small snack.

The work your body does following exercise extends long beyond when you walk out the Curves front door. To keep your muscles healthy and your energy level high for your next whole body workout, pay attention to what you eat after you exercise and continue to follow a healthy eating plan.

 

 

Source:

  1. Prevention.com