Post Work

           

 

If you remember sitting in grade 11 or grade 12 Biology class you might recall a process called Glycolysis. Glycolysis occurs in the cytoplasm and through a series of chemical reactions, its end result is the production of ATP. ATP is used as energy in the body and its main source is carbohydrates. The muscles store a molecule of glucose known as glycogen and it is released when the body demands energy which is converted into glucose so ATP can be produced.

If you have read my pre-work out post, you’ll notice there was emphasis on eating complex carbohydrates at least 30 minutes before your workout. When you exercise, your body uses up a lot of energy. Most of the time; this is your muscles energy source (muscle glycogen). As you might have already guessed it – the purpose of the post workout meal to replenish your muscles glycogen levels. During your workout, especially during weight training on a cellular basis there are muscle tears that occur. This is why your muscles are sore when you’re done working out or the next day. Although you can’t see it physically, your muscles are bleeding on the inside so it is important to refuel immediately after your workout.

The debate of whether a post workout meal should predominately be protein based or carbohydrates continues. However, it is best to consume a combination of both protein and carbohydrates.

Please find below some of my favorite post workout meals.

1.       Chunky Monkey Shake

Directions: Combine 1 medium banana, 1 tbsp. of peanut butter, 1 cup of low fat chocolate milk and blend. **If you’re watching your calorie intake you can easily swap out the peanut butter for almond butter and change the low fat chocolate milk to 1 cup water and add one scoop of your favorite protein power. 

2.       Protein Bar

              Directions: Pick any protein bar that contains 16g of protein or more. My favorite is Builders protein bars and they have many flavors.

3.       Black Bean Omelette

              Directions: prepare four egg whites, 1 ounce of low fat cottage cheese, 1/4cup of canned    black beans and garnish as you please.

4.       Scrambled Eggs

              Directions: 2-3 whole eggs and your choice of veggies.

5.       Chocolate Milk

              Directions: pressed for time? Then the best option is 1 to 2 cups of low fat chocolate milk

6.       Nuts

             Directions: Another quick and go post workout snack. A hand full of your favorite nuts is very filling. Continue to drink lots of water to stay hydrated.