A few days ago I wrote about what to eat before a workout, now I want to follow-up with refueling your body post-exercise. Here are some guidelines about what you should be eating after your workout.
Post-Exercise Eating Tips
While you are working out your body uses the stored energy in your muscles, called glycogen to fuel your workout. Eating a snack or meal, post-exercise, containing carbohydrates and protein within 30 minutes to an hour gives your muscles the ability to replenish the glycogen you just depleted through exercising. In addition, the available protein helps build and repair your tired muscles. You also have the added bonus of your post-exercise meal or snack keeping your metabolism in fat burning mode.
Post-Exercise food choices:
- Protein smoothie made with half of a banana, low-fat yogurt, almond milk or water. I sometimes add frozen strawberries too!
- Another good option is low-fat yogurt topped with your choice of berries.
- A whole-grain bagel with fat-free cream cheese or peanut butter also makes a great post-exercise food choice.
Don’t forget to drink plenty of water after you exercise, to rehydrate your body. According to MedlinePlus.com, you can lose several liters of water in the form of sweat in a 1-hour period; therefore for every pound you lose while exercising, you should drink 24 ounces or 3 cups of water within the next 6 hours.
www.MayoClinic.com: Eating and exercise: 5 tips to maximize your workouts
www.eatright.org: The Academy of Nutrition and Dietetics: Timing Your Nutrition
MedlinePlus: Nutrition and Athletic Performance
Food Day is a nationwide celebration of healthy, affordable, and sustainably produced food and a grassroots campaign for better food policies. It builds all year long and culminates tomorrow October 24. The goal is to help people eat real food, no sugary drinks, overly salted packaged foods, and fatty, factory-farmed meats in favor of vegetables, fruits, whole grains, and sustainably raised protein.
In celebration of Food Day we present you with this Food Day Challenge:
Tomorrow October 24th, can you go an entire day without eating any processed food? Try it! Take a picture of one of your meals and post it to our Facebook page: www.facebook.com/goodfoodmama
Just about everyone is clear on the benefits of eating healthy, but not everyone has the means to do so. In the United States, 48.8 million people—including 16.2 million children— live in households that can’t afford to buy nutritious food on a regular basis, according to No Kid Hungry. Therefore, they experience food insecurity, not having enough food to eat at some point.
Every child, person deserves the right to eat healthy.
One way to address this is learning how to stretch your food dollars! Here are two good resources. Do you know more? Add to the list and spread the word!
Good Food on a Tight Budget – A Shopping Guide
Eating Well on the Cheap: Saving Money on Healthy Food
Teaching kids to eat healthy involves understanding that food preference has a huge influence on food choices. Likes and dislikes are developed early in your child’s life, in the womb and as an infant. That is why women who are pregnant or nursing are encouraged to eat a variety of healthy foods. Your child’s early experiences with food can have an effect on their food preferences in adolescence and adulthood, in addition to any cultural, social, and environmental factors.
Teaching kids to eat healthy
Getting your child to accept or prefer a particular type of food is a process that may require many exposures of that food before you see a dislike turn into a like. Our job as parents is to introduce healthy foods frequently in a positive and supportive eating environment (not with their favorite food, and you know why) without pushing or forcing such foods.
KidsHealth.org: Kids and Food: 10 Tips for Parents
The Journal of Current Biology: Early influences on the development of food preferences. Ventura, A and Worobey, J
“Tell me what you eat, and I will tell you what you are.”
– Anthelme Brillat Savarin
GoodFoodMama celebrates the growing, cooking and eating of simple and delicious good food and its affects on health. As you read through the pages and posts you will find tips on reaching your best health potential by eating food that tastes good and is good for you. You will find simple and delicious recipes that are easy and fun to prepare and how-to’s on growing your own food as well as entertaining dialogue on the benefits of good food.