MAINTAINING NUTRITION GOALS DURING AND AFTER EXERCISE

yogurt blueberry parfait


Recovery is one of the five key nutrition mantras at EXOS, where world class athletes and former athletes come to train. The three components of recovery are Refuel, Rebuild, and Rehydrate.The recovery phase actually begins during a hard workout (lasting 60 minutes or longer) with adequate hydration (4-6 ounces of a sports drink every 15 minutes). Rehydration restores critically lost fluids and allows for body cells to repair.

Rebuilding muscles after strenuous exercise requires approximately 20-30 grams of protein. The biggest gains, though, are when protein and carbohydrates are consumed together after a workout -- Including carbohydrates refuels the body and allows muscle growth. Aim for twice as much carbohydrate as protein after a workout. 

RECIPE: Post-Workout Parfait
Ingredients
* 8 oz. flavored Greek yogurt
* 1 cup fresh blueberries
* ¼ cup low fat granola (Kashi, KIND, etc.)

Directions
Layer each component in a cup or bowl. Serve immediately.

CHALLENGE: Consume a sports drink when working out longer than 60 minutes of strenuous activity. Eat or drink a post-workout snack within 30 minutes of finishing a workout to maximize gains.

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