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Tag Archives: muscle repair

What Do You Eat After?

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Hey Team!

That is what I call my group fitness classes ūüėČ ¬†Today, I am in total Group Fitness mode! ¬†I am teaching three classes today at three different facilities. ¬† Luckily, I have had several hours between each class, so I am not rushing around.

I taught Pilates at noon, and did a quicky arm workout afterwards.  Whenever I teach during a meal time, I feel like it kind of throws my eating schedule out of wack a little bit.

I knew that I needed to eat lunch afterward, but I wasn’t really craving anything. ¬†My mom had the great idea of eggs…perfect! ¬†So, I sauteed some broccoli, cauliflower, and onion in water. ¬†I then added in 4 egg whites and a slice of pepper jack cheese to give the eggs a little spicy kick. ¬†Once they were cooked all the way through, I topped the eggs with a little bit of salsa.

It is important to eat a good balance of carbohydrates and protein after a workout.  The veggies provided me with carbs and the egg whites and cheese provided me with protein.

While I was eating, I decided to do a little research on some more post-workout meal/snack ideas and I found a great article on the ACE Certified Professionals archives.

Some of ACE’s post-workout meals included:

  • Graham crackers, peanut butter, and chocolate milk–Nancy Clark MS, RD, CSSD submitted this idea because the carbs from the graham crackers and chocolate milk refuel the muscles, while the protein from the peanut butter and the chocolate milk aid in muscle repair.
  • Yogurt, an orange, and red bell pepper–Suggested by The Nutrition Twins, these are easy to grab and eat on the go when doing a workout midday, or when on the run. ¬†The orange and bell pepper are high in water, which helps to rehydrate after an intense sweat session. ¬†The yogurt provides the carbs needed for refueling and the protein needed for the repairing and rebuilding of muscles. ¬†The calcium and potassium in the yogurt also help to eliminate muscle cramping.
  • Smoothie made of plain nonfat yogurt, pineapple, mango, cinnamon and toasted wheat germ–Emily Ann Miller MPH, RD suggested this tasty treat because of the rehydrating properties of the fruit, the carbohydrates from the fruit and the yogurt, and the protein from the yogurt…everything that your body needs post-workout.

Question of the Afternoon:

  • What are some of your favorite post-workout snacks?

I love smoothies, homemade protein bars, and overnight oats made with a bit of Greek yogurt and protein powder.