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Question - What types of foods are best to eat after strength training?

Joseph Coupal - Tuesday, April 03, 2012

Answered by: Rachel Howe

A post-workout meal or drink after strength training is important to help the body to recover quickly and will maximize your results.

Timing is key: this should be consumed within 30-90 minutes of your workout.

Best bets? Carbohydrates, lean protein, potassium-rich foods, and fluids!

Carbohydrates are important in replacing depleted glycogen stores after a workout.
Lean protein such as chicken breast or tuna helps the body rebuild muscle tissue that was broken down during a workout.
Potassium-rich foods such as bananas or raisins can help replace the potassium lost through sweating.
Fluids such as water or fruits that contain a lot of water such as watermelon, oranges or grapes help the body rehydrate after exercise.

Sample Post-Workout Meals

Sandwiches are one of the easiest and quickest meals to put together after a strenuous workout. Two slices of whole grain bread, four ounces of a lean protein such as chicken breast, and any type of vegetables desired.
A baked potato topped with salsa and low-fat cheese and a side of fruit
A bagel with peanut butter

Post-Workout Recovery Drinks

If you have trouble eating solid food soon after an intense strength training session, a post-workout recovery drink specifically designed to replace both glycogen and lost fluids may be your best choice.

Easy post-workout recovery shake

1 scoop of any flavor whey-protein powder
1 banana
3/4 cup low-fat milk or soymilk
Blend in a blender until smooth!

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