September, 2008: Post-Workout Nutrition
By Paul Connolly, WOAC Personal Trainer
We all know by now that breakfast truly is the most important meal of the day. I’d argue that the post-workout (PWO) meal/snack is a VERY close 2nd. Exercise is a physiological stressor from which your body needs adequate restoration: enter the PWO meal/snack. A proper balance of carbohydrates, lean protein, and “good” (unsaturated) fat should comprise the PWO meal/snack. Optimum benefits are achieved when eating the PWO meal/snack within one hour of completing your workout. Some examples of nutritious PWO options include the following:
Homemade shake: Mix the following in a blender: 8-12 oz. water or skim milk (depending upon your caloric needs), fresh berries, 1 Tablespoon natural peanut butter, 1-2 scoops protein powder, and 6 ice cubes.
Chocolate milk: No, this is not a typo. Chocolate milk has a respectable Carb:Protein ratio (CHO:PRO of approximately 3:1) for consuming after a workout.
Greek Yogurt with Almonds: Admittedly, I’ve been on a Greek yogurt kick lately (high in protein and low in sugar). A small portion of almonds will provide complementary unsaturated fats.
Check out Paul’s online blog for more information: http://pcconditioning.blogspot.com/