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

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

Archive