Empower Fitness Blog

RSS -- Grab Empower Fitness RSS Feed

Share Your Moment of Truth Here

Newsletter Signup

Make your move! Become an Empower insider today to receive expert advice on fitness and nutrition, tips, and tricks; as well as exclusive workouts, discounts, and more!





Captcha Image
 
 

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

- 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!

Recent Posts


Tags

sleep difficulties exercises fitness fun strength exercises posture body-sculpting workouts formal exercise slow jog calorie content group exercise push-ups fitness equipment gin miller whole grain bread Yoga relaxation cardiovascular fitness rest your body Empower's Boxing Boot Camp with 12 Rounds Workout DVD climbing mountains post-workout meal cardio workouts targetting makeup yoga for mothers body workouts healthy family dinners make your move health post-workout recovery shake Ultimate Core Trainer Fatigue dips wellness biochemical process workout toning feeling empowered hamstring stretch 7 dimensions of wellness exercising on a regular basis mindfulness healthy body pilates jump ropes body shape S.M.A.R.T. protein food relaxation techniques jump rope fitness healthy meals for family exercise best foods after strength training morning exercisers how do I lose weight intense strength training Christmas dinner cool down positive energy rachel howe interval based training carbohydrates EmpowerYourself what it means to be EMPOWERED body posture training exercises fitness training Pilates Weighted Body Toner another word body fat Empower 3-in-1 Kettlebell boxing workout improving quality of sleep post-workkout drinks power lifting losing weight snacks late mornings healthy options healthy option women empowerment great seat oxygen strength physio ball family fitness kettlebell workout with DVD being empowered routine Adjustable Weighted Bar workouts losing fat Boxing Boot Camp long walk weight exercises core gym 3-in-1 Kettle bell resistance cords aerobics holiday workouts graduated sized dumbbells toddler energy fruits targeting natural tanning weight training fall and winter receipes health and fitness training equipment snacking biochemical stress resistance bands working out workout regime cookout back stretch cardio sessions empowerment muscles chest and biceps stretch meal sleep healthy eating Empower drop extra pounds combine activities cruising streets women boxing cardio exercises holiday workout guide workout regularly cardio workout increased muscle Increase energy for workouts cut calories fitness instructor steamed vegetables walking stretches elleptical empowering yourself quality of sleep skim milk Active, Healthy, and Strong workout motivation workout session 30-minute workout effective workout reduced fat work out Professional boxer Jaime Clampitt climbing Swing Yourself Sexy burn-off calories step and strength classes 2-in-1 Combination Weighted Speed Rope fitness levels cardio stepping measure weight loss personal trainer Summer workout routine stretch before exercising fitess know-how staying motivated long term motivate yourself good sleep Low glycemic foods pre-workout developing muscle lunge ab womens fitness dry bun dial it down for a day workout regimen best and most fun exercise plankaday healthier body breathing techniques exercise routine running lose weight fitness path weighted speed rope ad ball symptoms of stress mindless snacking muscle and strength growth body rest build muscle Empty stomach exercise working up a sweat cardio session getting rid of cellulite tanning Scented Stress Balls mid-day workout workout indoor heather hawk turbo tone training losing muscle stretching adjust weight burning off calories working from home refuel healthy lifestyle salads carbs good body posture warm-up cardio training calorie count boxing fitness regime post-workout recovery using muscles #makeyourmove challenge crockpot meals body building circuits vegetables how to reduce stress Tai Chi routine exercise dumbbells positive life improve sleep hiking burn off calories boxing training healthy weight stress tips de-stress burning calories flexibility exercises positive attitude diet body training sessions fresh air quick workout empowering maintain workout schedule exercise equipment bench weight training Cardio Core Fitness Hoop stress nutrients lifting weights Swing Yourself Slender seasoned fitness professionals swimming EMPOWERED general cardio enthusiast drink water ab ball noshing Cardio Core Hoop empower fitness take time to stretch burn extra workout time workout schedule with parter push-up Striking Beauties Boxing Gym for Women strength training calorie walking on treadmill tempting foods step platform Liposuction tips to reduce stress light cardio exercising reducing stress regular exercise eating right cold or illness exercise regimen low-caroie option health educators dedicated workout time stretch Walking Vest total body monitor weight loss Empower products calories rest and recover women walking exercise exercise outside Burn Off Thanksgiving Day Calories staying consistent cardio kathy stevens Empower Workout moderate intensity cardio exercise outdoors body workout labor day weekend motivational tools and triggers lift weights plank Metabolism low-fat chocolate milk jumping rope endurance cardiovascular exercise cardio exercise most effective upper body strength tone down professional female boxer weight loss stretching after exercise cut 100 calories save up to 100 calories core training eating habits burn calories best time to workout fitness experts Portable Pilates Studio optimism burn off stertching Boxing Workout DVD fitness buff nutrition fitness motivation Swing Yourself Strong Sleeping falling asleep total body routine Waist Trimmer Belt weights quad stretch dividing muscle groups fit great workouts staying in shape fitness goals indoor exercise motivation condiments Cardio Core and More Fitness Hoop tasty meals Bag Boxing tips on how to sleep better treadmill early afternoons not falling asleep proper diet

Archive