Post Workout Tips

When to Eat?

  • Critical metabolic window is the first 30 minutes after exercise followed by a meal within 2 hours after exercise.

Why Eat immediately?

  • Muscle glycogen is synthesized three times faster.
  • Initiate protein synthesis and limit protein degradation.
  • To shift your muscles from a catabolic state to an anabolic state for faster recovery.
  • Positive impact on your immune system.
  • Reduces muscle soreness.

What to eat?

  • To replenish muscle glycogen – a combination of protein and carbohydrates have been proven to replenish at a higher degree than carbs alone.  Ideal ratio is 4 to 1 (4 carbohydrates to 1 protein) for endurance athletes and 2:1 for strength training athletes. 
  • Liquid has a faster absorption rate, easy to consume, and helps with rehydration.
  • Whey protein has a faster digestion rate than soy, casein, hemp, or rice protein powder; all are acceptable.
  • Adjust the amount according to your calorie needs and intensity of your workout.
  • Water. Rehydration helps your body to function properly between workouts.
  • After intense exercise replace electrolytes.  Eating fruit is an easy way to replace your electrolytes.

Post workout snacks & Mini Meal Ideas!

  1. (1#) Protein shake: 1 serving of whey protein of choice + liquid (water, milk, coconut milk, or almond milk) + 1 serving of fruit. (Hydrolyzed Whey Protein from Thorne is my favorite)
  2. Paleo Brew: https://debsholisticnutrition.wordpress.com/2010/06/14/paleos-home-brew/
  3. Yogurt bowl: Greek yogurt + banana or fruit of choice + granola sprinkled on top
  4. Egg Muffin: see recipe
  5. Mark’s Daily Apple Homemade Protein Bar: see recipe
  6. Roll ups: sliced meat + cheese + fruit of choice
  7. Almond Toast: Almond butter + sliced banana + slice of Elana’s pantry bread* (see recipe)
  8. Nutzo: 10 almonds + banana or 10 almonds + Greek yogurt
  9. Hummus: hummus + veggie (carrot, celery, broccoli)
  10. Bean Wrap: 1/4 c. beans of choice + shredded cheese + ½ Ezekiel wrap
  11. Oats oatmeal + protein powder + fruit OR oatmeal + 1 tbsp. almond butter
  12. Nut Butter: Veggie + Nut butter or Fruit + Nut butter
  13. Sweet potato with apple sauce and cinnamon
  14. Coconut Water plus protein
  15. Squash: Acorn, squash or beets with cinnamon
  16. Tuna + veggies sticks (bell pepper + tuna)
  17. Hardboiled egg + veggie stick

Recipes

Elana’s Pantry. I love this web site. Elana has the best bread recipes. Super easy and quick.

http://www.elanaspantry.com/nutty-bread/

Gluten-Free Nutty Bread (I have modified w/the following substitutions)
1 ½ cups blanched almond flour
¾  cup arrowroot powder (or tapioca powder)
¼ cup flax seed meal
½ teaspoon celtic sea salt
½ teaspoon baking soda
4 eggs
1 teaspoon agave nectar (or raw honey)
1 teaspoon apple cider vinegar
¼ cup walnuts, coarsely chopped
¼ cup hazelnuts, coarsely chopped
½ cup pistachios, coarsely chopped (nuts of your choice)
¼ cup pumpkin seeds
¼ cup sunflower seeds
¼ cup sesame seeds

Method

In a medium bowl, combine almond flour, arrowroot, flax meal, salt and baking soda

In a larger bowl, blend eggs 3-5 minutes until frothy

Stir agave and vinegar into eggs

Mix dry ingredients into wet, then add nuts and seeds

Pour batter into a well greased 7.5″ x 3.5″ loaf pan

Bake at 350º for 30-35 minutes, until a toothpick inserted into center of loaf comes out clean.

Mark’s Daily Apple – Homemade Protein Bars

www.marksdailyapple.com

Ingredients:

1/2 cup slivered almonds
1/2 cup pecans
1/4 cup almond or sesame seed meal
1/4 cup unsweetened shredded coconut
1/4 cup almond butter
1/4 cup coconut oil (check your local health food store)
1 tsp pure vanilla extract
1/2 tsp of raw honey
1/4 teaspoon sea salt
1/2 cup dried cranberries or blueberries

Method

On a cookie sheet, toast nuts and shredded coconut until golden brown (you may need to shake the tray once or twice to make sure they cook evenly).

Once toasted, pour mixture into a food processor and pulse until nuts are chopped and the mixture becomes coarsely ground.

In a mixing bowl, melt coconut oil and almond butter (about 20 seconds). Remove from microwave and stir until smooth.

Add vanilla extract, honey and sea salt. Mix thoroughly.

Fold in nut mixture and almond (or sesame seed) meal until mixed thoroughly.

Fold in blueberries/cranberries.

Press mixture into an 8 by 4 loaf pan.

Refrigerate for 20 minutes or until firm.

Cut “loaf” width wise. Should make 6 good-sized bars.

Enjoy! (Or, if you don’t plan to eat immediately, you can store the bars in the refrigerator, covered loosely with a paper towel and plastic wrap.

Omelet Muffins

Ingredients:

6 Organic eggs

1/4 – 1/2 cup cooked meat – cut or crumbled into small pieces

1/2 cup diced vegetables (asparagus, bell peppers, mushrooms, broccoli)

1/4 tsp salt (optional)

1/8 tsp ground pepper

1/8 cup water

Method

Preheat oven to 350 degrees.

Grease 6 muffin tins with coconut oil or line with paper baking cups.

Beat the eggs in a medium bowl and add meat, vegetables, salt, ground pepper, and any other ingredients and stir to combine.

Pour mixture into the muffin cups.

Bake for 18-20 minutes

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1 Comment

Filed under Health Benefits, Nutrition, Sports Nutrition

One response to “Post Workout Tips

  1. Chris A

    hi Deb-

    Thx again for ultra fueling consult–
    Looking at your blog. Saw the post WOD ideas.
    Since we now know I fuel too little–what about PRE-WOD? I heard you on the 100-200kcal/hr for runs but if I do Crossfit MWF coming from work would it help to down a set of Clif Shot Blox on the drive over? Other ideas? an hour seems so short compared to distance runs I never really domuch but I bet there’s room for improvement there too.
    Thanks!
    Chris A

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