You’ve just finished an hour on the elliptical, a five-mile run, or the last set of weights and it’s time to hit the showers. You’re probably also thinking of getting something to eat. Why not reward your efforts with a bacon cheeseburger?
Why? Because you could be undoing all the sweat equity you’ve just put in, according to nutritionists. What you eat after a workout may be the most important meal you eat all day, they say, because your body treats food differently depending on the time of day and your activity level.
Muscles store excess energy in the form of glycogen and protein. When you exercise, your body burns fuel from your pre-workout food. When that’s depleted, your body breaks down glycogen already stored in your muscles. When that happens, muscle protein levels drop and muscles break down.
After a workout, however, there’s a 45-minute window when your body is the most responsive with absorbing carbohydrates and protein so you can keep from tapping into those muscle reserves.
Here’s the catch, though: There are good and bad food choices to increase carb and protein levels the right way.
That bacon cheeseburger? Not the best option. An average one has around 800 calories ” around 40 percent of the suggested daily portion if you’re following a 2,000-calorie-a-day diet ““ about 23 grains of protein (any more than 15 is overkill) and offers almost nothing in the way of helpful carbs. Not to mention it’s high in cholesterol.
Here are six quick choices to make sure you don’t lose any of that hard-earned muscle:
Energy shakes. Liquid forms of carbs and proteins are great because they are more easily broken down and absorbed than solid foods. Sports nutritionists suggest picking ones that include rapidly digesting carbs like dextrose, maltodextrin, and glucose, and proteins like whey isolates and hydrolysates. While dietary supplements are popular, there are still some to avoid.
Fruit salad. Fruits are not only packed with carbohydrates, they also contain enzymes that help speed absorption. Pineapple, in particular, has been shown to be an anti-inflammatory, helping muscles recover from your workout.
Greek yogurt. A great source of carbs, Greek yogurt also has almost double the amount of protein compared to regular yogurt.
Grilled chicken with mixed vegetables. For a more substantial meal, the lean protein and wholesome carbohydrates in chicken will fill you up without many ingredients you don’t need. Sweet potatoes are full of complex carbs and help restore glycogen levels, which is important after a workout, too.
Salad. A nice leafy salad is a good choice, nutritionists say if you remember to add some grains to it for the added carbohydrate value. A half-cup of quinoa, brown rice, beans, or pasta on the side will build your reserves again.
Whole grains. A quick bowl of high-protein, high-fiber cereal is always a good choice. One like Kashi Golean has 30 grams of carbohydrates, 13 grams of protein, and 10 grams of fiber per serving. You can even combine them with yogurt or dairy for more of a punch.
