Maximize Your Efforts: Post-Workout Nutrition

smoothies


Fueling your body before, during and after your workout is essential to obtaining the right results. Two weeks ago we talked about
pre-workout nutrition and last week we stressed the importance of staying properly hydrated during workouts, this week we tackle the importance of replenishing your fuel levels post-workout.


The sooner you get your post-workout nutrition, the quicker you’ll recover!  Giving your body the nutrients it needs within 15 minutes after your workout is essential to get the most out of your training, boost your energy level and support your ability to recover. Eating the right ratio of carbohydrates and protein after workouts repairs muscle, speeds recovery and re-energizes the brain and body. And don’t forget to replace lost fluids. 

Post-workout snack ideas:

1 cup oatmeal with milk and 10 almonds

½ peanut butter and jelly sandwich on whole-grain bread

Recovery shake made with protein powder (about 20 grams) and 2-3 cups of fruit

2 hard-boiled eggs with 1 banana

20 oz chocolate milk

6 oz Greek yogurt with 1 cup of mixed berries

2 scrambled eggs with 2 slices whole grain toast, sliced tomato and ¼ avocado

Recovery Needs

 

Recipe: Strawberry Banana Smoothie

Ingredients:

1 cup plain Greek yogurt

1 cup strawberries

½ banana

2 tablespoons flax seeds (or sub other seed or nut)

¼ cup water

Optional: 1 cup spinach or kale 

Directions:

Add yogurt, strawberries, banana, flax seed, water and vegetables into a blender.

Blend until smooth.

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