After working out, especially if you've worked out for over an hour, it’s essential that you replenish your muscles and body with the needed nutrients. During prolonged and/or intense exercise, your muscle tissue breaks down. By replenishing your muscles quickly, you will recover faster and feel stronger.
So, what does that mean and how do you repair your muscles? You eat and drink! First off, make sure you hydrate during the workout and then replace the lost fluids post workout. Next, eat a 4:1 carb to protein source. Carbs are your energy and protein provides the amino acids needed to rebuild muscle tissue.
Here are some good options that will get you close to the recommended 4:1 ratio:
- English muffin with 2 tbs of almond butter = 3:1
- Banana and 2 tbs almond butter = 4:1
- Smoothie: 1/2 c water, 1/2 c milk, banana & 1/2 c blueberries and 2 ice cubes = 3:1
- Horizon Low fat Chocolate Milk box = 3:1
After eating and drinking, make sure you stretch out those tired muscles. And allow your body to rest, especially if the workout was intense, in order to allow the body to repair at a natural pace. We love foam rolling or getting a massage after a long run.