Snack healthy after workout

  • Published
  • By Senior Airman Jason Love
  • 60th Diagnostics and Therapeutics Squadron
TRAVIS AIR FORCE BASE, Calif. --  There are several things that happen to our bodies after we complete a workout.
Our body loses water from sweating and the muscles are broken down. These processes are normal, but require attention once the workout is complete.

According to the Human Performance Resource Center "refueling with the right nutrients can help your body heal damaged muscles, build more muscle, and replace nutrients lost during exercise to prepare you for your next workout or mission."

After the workout, the first step to a proper recovery is to rehydrate. It is recommended to drink at least 1 to 2 cups of water 30 minutes prior to exercising and stay hydrated throughout your workout. Weigh yourself naked before and after your workout and consume 2 to 3 cups of water to rehydrate for every pound that is lost after the workout.

A small snack containing 4 grams of carbs for every 1 gram of protein is also vital for recovery. The body uses protein to build and repair muscles and tissues and carbs are the most efficient source of energy for the body. Snacking options can include:

· Tuna, crackers and an apple.
· Oatmeal with milk chocolate milk and an apple or pear.
· Peanut butter and banana on whole-grain bread.
· Low-fat yogurt with granola and berries.
· Eggs on whole-grain English muffin, 0.5 oz raisins.

Snack within 45 minutes after your workout or skip the snack if you plan to have a meal within two hours. Eating too many calories could spoil all your hard work.

For more information, sign up for the nutrition basic training class on Leadership Pathways, call at 423-7867 or email at Travis.PNT@us.af.mil.