For instance, if you weigh pounds, you should consume about 65 grams of carbs after a workout. You also need to repair and rebuild your muscles, and that is best done with protein.

Eating 20 to 30 grams of high-quality protein after working them hard is important for replenishment. Protein improves muscle recovery, increases oxygen flow to the muscles and promotes ligament and tendon health. The CPSDA recommends 0. So again, a person weighing pounds should take in between 65 to grams of protein daily.

It is good to spread that amount out between all your meals. Keep in mind that eating proteins that contain higher amounts of leucine can be beneficial. Leucine is an essential amino acid that works to build and repair muscle. Foods that are high in both protein and leucine include salmon, tuna, chicken breast, eggs, and Greek yogurt.

Lastly, while it may seem that all you ever hear is how important it is to hydrate, it is worth repeating here yet again. After a workout it is imperative to rehydrate to replenish fluids and electrolytes that are lost during exercise.

You should aim for consuming 16 to 24 ounces of fluid within two hours of working out. It is always best to start refueling your body within 15 to 45 minutes of the end of your workout.

As explained in a Sports Medicine article by Charles P. Lambert and Michael G. Flynn, as much as 80 percent of energy production during training comes from glycolysis, the pathway our muscles use to break down glycogen and create energy.

Muscles become depleted of these glycogen stores after 60 to 75 minutes of exercise; therefore, it is critical to replace glycogen for further exercise and beneficial training outcomes.

As explained in an article by Eva Blomstrand and Bengt Saltin published in The Journal of Physiology , replenishing glycogen in the muscles may also hinder muscle protein breakdown, which prevents protein from being able to be used as an energy source.

Muscle protein breakdown is typically higher in those who are glycogen depleted, in comparison with those who are glycogen repleted.

Some research, including that explored in a International Journal of Sports Medicine article , shows that delaying carbohydrate intake by just two hours versus consuming them immediately after exercise can reduce the rate of muscle glycogen resynthesis by as much as 50 percent.

In addition to carbohydrates, consuming protein amino acids after a workout is known to increase muscle protein synthesis in healthy adults. The combination of protein and carbohydrates can increase the rate of glycogen storage, since both are able to work together on insulin secretion and thus move more glucose into the muscles.

There is recent evidence showing that whey and dairy protein specifically may stimulate the greatest increase in muscle protein synthesis and enhance recovery. Runners should aim for 20 to 30 grams of protein, total. The body continues to recover for up to 24 to 48 hours after a workout, so ideally athletes should continue to eat regularly balanced meals with 20 to 30 grams of protein each.

Instead, she advises focusing on good sources of carbohydrates and protein the next time you eat. Try to limit foods with excess fat and fiber, which both slow digestion and nutrient delivery to muscles.

Eggs and toast, low-fat chocolate milk, soy milk, seasoned poultry with sweet potatoes, yogurt and fruit are all great fueling options with a good leucine profile.

Along with carbohydrates and protein, athletes should also remember to rehydrate with both water and electrolytes, especially in warmer climates and for more intense workouts. Runners should integrate refueling into their training plans and play around with what protein and carbohydrate foods make them feel best.

This article was published by Michigan State University Extension. Refuel, rehydrate and rebuild after a workout. Health experts recommend: One to two hours before your workout, drink 15 to 20 ounces of water 15 minutes before you begin, drink between 8 and 10 ounces of water During your workout, drink another 8 ounces every 15 minutes In order to repair damaged muscle tissue which can happen and contribute to muscle soreness it is important to eat foods high in protein.

Did you find this article useful? Please tell us why? February You Might Also Be Interested In Ep. MSU Hop Podcast Published on April 8, Flushing phosphorus down the drain: tile lines and disoloved phosphorus Published on November 12, MSU Dairy Virtual Coffee Break: Fresh Research on Milk fever Published on April 7, Forty to 60 grams of carbs paired with your roughly 20 grams of protein, of course will likely do the job for most people, Wilson says.

Also, the longer and harder you work out, the sooner you'll want to replace those carbs. Good carb options include fruits, chocolate milk yep, you get the protein hit there too , juices, bread, pretzels, crackers, toast, pasta, potatoes, and smoothies.

If you are hungry, you can reach for a snack, looking for options with both carbs and protein. That said, nothing about post-workout nutrition should be strict or one-size-fits-all.

Listen to your body and satiety levels, and care for yourself accordingly. Take notice of any symptoms of low blood sugar tiredness, irritability, headache, brain fog, dizziness as a sign you need some simple, easy-to-digest carbs ASAP, regardless of the intensity or length of your preceding workout.

That can be a problem, since dehydration during your workout may worsen post-exercise muscle soreness. Even if you hydrate before and during your workouts, you will likely lose some fluids by the time you cool down, especially if your workouts are high-intensity, long-duration, or in extreme temps.

By Ayana Underwood. By Tiffany Ayuda. By Sara Coughlin. So, if you normally weigh pounds, losing more than 1. Every pound lost equals roughly 16 ounces of fluid gone, Wilson says. An easier way to stay on top of your post-workout hydration is to pay attention to your urine color. If your post-workout pee color is darker than when you started, or anything darker than a light yellow or straw color, start sipping.

Choices for fluids include water if you're not especially hungry or don't have any particular carb refueling to do , protein shakes if you want to combine your fluid needs with protein refueling , and fruit-and-protein smoothies or chocolate milk if you want some carbs and protein.

Lastly, keep in mind that as your body loses fluid through sweat, it also loses electrolytes. Athletes should be well hydrated before exercise and drink enough fluid during and after exercise to balance fluid losses. If you only have minutes before you exercise, eat a piece of fruit such as an apple or banana.

But, for longer, high-intensity vigorous workouts , she recommends eating calories every half hour of carbohydrates such as low-fat yogurt, raisins, or banana.

So do what works best for you. Know that what you put in your body nutrition is as important as you what you do with your body exercise.

Both are crucial to keeping your engine performing at its best. Written by American Heart Association editorial staff and reviewed by science and medicine advisors. See our editorial policies and staff.

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Avoiding saturated fats and even a lot of healthy protein — because these types of fuels digest slower in your stomach and take away oxygen and energy-delivering blood from your muscles.

During: Make a Pit Stop. After: Refuel Your Tank. After your workout, Ms. Platt recommends refueling with: Fluids. Drink water, of course. You burn a lot of carbohydrates — the main fuel for your muscles — when you exercise.

In the minutes after your workout, your muscles can store carbohydrates and protein as energy and help in recovery. Eat things with protein to help repair and grow your muscles. First Name required. Last Name required. Email required. Zip Code required. I agree to the Terms and Conditions and Privacy Policy.

Last Reviewed: Jan 2, Nationally Supported by. Learn more about Lipton. Egg Nutrition Center. Learn more about Egg Nutrition Center. Sorghum Checkoff. How Should I Fuel and Hydrate BEFORE Exercise? of fluid How Should I Fuel and Hydrate DURING Exercise? For exercise lasting less than 60 minutes : Fuel: Eating may not be necessary for short practice or competition period Hydrate: Water is the fluid of choice during most physical activity For exercise lasting more than 60 minutes : Fuel: Having a carbohydrate rich snack can help maintain your energy level throughout the long practice or competition period Hydrate: Sports drink may be helpful by keeping you hydrated as well as maintaining electrolyte levels Try drinking oz.

Within minutes after exercise : Fuel: Fuel the body with carbohydrate and protein to maximize recovery Replenish the carbohydrate stores following exercise so the body is ready for your next workout Protein helps with the repair and recovery of the muscles Hydrate: Replenish fluid lost during exercise to help the body return to optimal body temperature Rehydrate with oz.

of water for every pound of water lost through sweat hours after exercise : Fuel: Eat a well-balanced meal with carbohydrate, protein, and fats Hydrate: Continue to rehydrate with fluids You can also hydrate your body by eating water-rich fruits and vegetables Remember, you cannot out-train poor nutrition and hydration.

of fluid one hour before exercise None or water oz. of fluid every 15 minutes Rehydrate with oz. You May Also Be Interested In. Article Sports Nutrition. Article Healthful Snack Choices for Youth Sports.

Meal: High carbohydrate, moderate protein, low fat and fiber. Balanced meal: Carbohydrate, protein, and fats. Drink oz. of fluid one hour before exercise. Rehydrate with oz. of fluid for every pound of water lost through sweat. Lunch meat and cheese sandwich Grilled chicken, rice, vegetables Spaghetti and meatballs.

Peanut butter jelly sandwich Pretzels and peanut butter Trail mix and banana. Chocolate milk Cheese and crackers Protein bar Smoothie Yogurt and granola.

That's because carbohydrates are partially converted to glycogen, which is stored in muscle to power your workouts. Michigan State University Extension offers examples of healthy carbohydrates foods which are good for refueling muscles: Whole grain breads, whole grain cereals, crackers, pasta, low-fat meats, poultry, low-fat cheese, fresh fruits, vegetables, low fat milk and yogurt.

Replace fluids during exercise to promote adequate hydration. Drinking water is the best way to rehydrate and cool your body from the inside out. Rehydrate after exercise by drinking enough fluid to replace fluid losses during exercise.

Sport experts suggest that re-hydration is very important to restore your electrolyte balance which is lost sweat loss during intense workouts and competition. In order to repair damaged muscle tissue which can happen and contribute to muscle soreness it is important to eat foods high in protein.

Foods high in protein are:. Plus, the risk for contamination with steroids or hormones is real, as the regulation of dietary supplements is largely left to manufacturers. This article was published by Michigan State University Extension.

Learn how muscles are made, which foods fuel a strong body, and how to get started. Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones….

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What to Eat After Cardio to Rebuild Muscle. Medically reviewed by Peggy Pletcher, M. Share on Pinterest. How soon should you eat after a cardio workout? What to eat after moderate cardio. What should you eat after a HIIT cardio workout? What should you eat after a longer cardio session?

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Winter Weather Advisory Wrestling and Skin Conditions - What Is THAT? Wrist Sprains Fueling and Hydrating Before, During and After Exercise. How Should I Fuel and Hydrate BEFORE Exercise? of fluid How Should I Fuel and Hydrate DURING Exercise? For exercise lasting less than 60 minutes : Fuel: Eating may not be necessary for short practice or competition period Hydrate: Water is the fluid of choice during most physical activity For exercise lasting more than 60 minutes : Fuel: Having a carbohydrate rich snack can help maintain your energy level throughout the long practice or competition period Hydrate: Sports drink may be helpful by keeping you hydrated as well as maintaining electrolyte levels Try drinking oz.

Within minutes after exercise : Fuel: Fuel the body with carbohydrate and protein to maximize recovery Replenish the carbohydrate stores following exercise so the body is ready for your next workout Protein helps with the repair and recovery of the muscles Hydrate: Replenish fluid lost during exercise to help the body return to optimal body temperature Rehydrate with oz.

of water for every pound of water lost through sweat hours after exercise : Fuel: Eat a well-balanced meal with carbohydrate, protein, and fats Hydrate: Continue to rehydrate with fluids You can also hydrate your body by eating water-rich fruits and vegetables Remember, you cannot out-train poor nutrition and hydration.

of fluid one hour before exercise None or water oz. of fluid every 15 minutes Rehydrate with oz. You May Also Be Interested In.