If you are eating 30 minutes before: It is recommended that you eat a high carbohydrate, moderate protein, and low fat snack before exercising. As a general rule of thumb, you should wait to exercise until three to four hours after eating a meal, and one to two hours after eating a snack, advises Ansari. Doing some light exercise after eating —like walking—is fine, but for a more intense workout your body needs time to digest.
Aim to have a snack or meal 1 to 3 hours before your workout. You can have tummy troubles if you chow down right before. After exercise, your body is ready to refuel and rebuild muscle tissue. Traditionally, experts have recommended not exercising at night as part of good sleep hygiene. In other words, topping a piece of brioche with a fried egg and bacon is not what we had in mind. Try it: If you really want to take your toast up a notch, try our butternut squash and spinach toast , which packs 13 grams of protein and 20 grams of carbs per serving.
Plus, the chewiness of the dried fruit pairs well with the crunch of the edamame. Try it: Look for single-serve packs of dried or roasted edamame at your local convenience store. You can also make a batch yourself with some lime juice, olive oil, salt, and paprika. Throwing fruit and yogurt in a blender is about as simple as it gets, and it tastes pretty darn good. Arguably the best part about a smoothie is that you can customize it to your tastes.
Regardless of the recipe you use, stick with 2 parts fruit carbs to 1 part milk or yogurt protein and keep the sweeteners to a minimum. Try it: From orange creamsicle to green ginger to banana blueberry, check out all of our favorite smoothie recipes here. Reach for a single-serve container of chocolate milk. With 8 grams of protein and 23 grams of carbs in 8 ounces, this sweet treat has been known to refuel the toughest of athletes.
In fact, several studies like this one and this one have found that people who refueled with chocolate milk after endurance exercise experience less muscle soreness. Try it: Keep a shelf-stable 8-ounce chocolate milk in your fridge like these from Horizon Organic and bring it with you to the gym. You can still reap the benefits with canned tuna on whole grain crackers.
Pair them together for a midday post-workout snack that will keep you full and satisfied. Plain Greek yogurt has almost three times the amount of protein as carbs, which makes it a good choice for tired muscles.
Many people reach for protein after exercise, but since most protein is acidic, one of the best after-workout snacks is something alkaline and anti-inflammatory, he says. About 20 or 30 minutes later, I will eat something high in protein, as my body is now ready to take in something acidic.
A protein shake made from whey protein, water, and half a banana is a great choice since your body quickly turns it into energy. If you want it to be even more filling, add some nut butter. It provides long-lasting energy, and the cinnamon helps to control blood sugar so I don't crash after my workout," says Rogers. This fits the bill for both an endurance and a resistance type of workout. Celebrity trainer Andrea Metcalf believes good after-workout snacks combine protein with some carbs. One of her favorites?
Nonfat chocolate milk! With about calories, 24 grams of carbs, 4 grams of fiber, and 2 grams of protein per medium spud, this is a great option to pair with a good source of lean protein such as a piece of grilled chicken as an after-workout snack.
Related: 10 Scrumptious Sweet Potato Recipes. Geoff Bagshaw, group fitness manager for Equinox Fitness Clubs in Florida, enjoys a post-workout snack of water-packed, canned sardines on low-sodium Triscuits, topped with Louisiana hot sauce. Because bananas are so full of natural sugar, eating one as an after-workout snack is ideal.
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