What to Eat After A Workout

 After a strenuous workout, consume moderate to high glycemic index carbohydrate-containing foods (50–75 grams) for rapid carbohydrate replenishment. The glycemic index provides a relative measure of blood glucose increase after consuming a food containing 50 grams of carbohydrate. With optimal carbohydrate intake, glycogen stores replenish at a rate of about 5–7 percent per hour. Consuming some protein along with the carbohydrates stimulates faster glycogen replacement and optimizes muscular repair and growth. Examples of foods for refueling include a small bagel with peanut butter, milk and a high-protein cereal, pasta with meat sauce. If solids are intolerable after a workout, liquids like protein shakes and smoothies work just as well. Consume simple carbohydrates only after an intense workout to quickly replenish glycogen stores. Eating high glycemic foods at other times just creates a rapid sugar spike that will result in a crash later and cause you to feel hungry sooner.

As for fluids, you want to stay hydrated, thus preventing dehydration, rather than treating dehydration after exercise. Sports drinks, fruit juices, smoothies, and fruits high in water content like watermelon and oranges are far better than plain water as these provide carbohydrates, protein, vitamins, and other nutrients (lost through sweat) that optimize recovery.

Go to www.glycemicedge.com to find out more about the glycemic index of common foods.