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Proper Post Workout Nutrition

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What to Eat and When After You Workout

-Maddie Prangley


During your workout, your body will preferentially burn energy from food you have just eaten, after those sources are depleted it will move on to the energy your body has stored in the form of glycogen and then protein.  Since the two main energy storage molecules that you produce are glycogen and protein, the body is especially good at absorbing them within 45 minutes of your workout when it has just depleted some of its reserves and blood circulation is at its peak.  The best foods to eat would be high carb, high protein foods, consuming around 30 grams of each 30-45 minutes after finishing your workout.   If you’re getting sick of your protein shake here are a few ideas for getting quick, delicious post-workout boost:


  1. Nut butter and Banana toast: This is a health food classic.  Whole grain sprouted bread (like Dave’s Killer Bread or Ezekiel 4:9) is a guilt-less alternative to white or wheat toast because it is much easier to digest due to the enzymes that grains will release when they sprout.  While most people will use peanut butter, there is nothing wrong with using other nut butters to boost your protein intake.  Peanut butter has 8 grams of protein per serving (which is 2 tbsp.)  and almond butter contains around 7 grams.  A banana will add an extra 2 grams of protein and around 27 grams of carbs but the added 3 grams of fiber will assist in carbohydrate digestion.
  2. Avocado toast: Like the nut butter toast, Avocado toast should be eaten with sprouted grain bread and don’t be afraid to add toppings!  Veggies, spices, bacon and eggs will all help spice up this staple.
  3. Power Balls: a simple mix of old fashioned oats and a nut butter along with some other wholesome ingredients, they may even seem indulgent but are packed with protein and carbohydrates and are a healthier home-made alternative to protein bars. (Find a recipe here! )
  4. Perfect Parfait: Greek yogurt has a whopping 23 grams of protein per cup without the added sugar of regular yogurt.  Add fresh fruit, nuts, and a sprinkle of chia seeds to boost your carbohydrate intake while gaining the added benefit of Omega-3 fatty acids.
  5. Eggs: well regarded as the key to a health-food diet, eggs are packed with 6 grams of protein per egg but are lacking in carbohydrates.  Try adding a heaping helping of vegetables to make up your carbs like bell peppers, onions, and corn, or maybe spinach/kale, onion, and sweet potato.  Don’t be afraid to mix things up!