Are you refueling properly after your workouts?

Whether you are an intense athlete, weekend warrior, or simply exercising to improve your health; you probably know what it is like to fatigue during a workout and have sore/stiff muscles the next day.

While some people accept this-it is important to know that this does not necessarily have to be the case.

Other than breakfast the most important time to eat is after a workout. Proper post workout nutrition will help you take the "post workout blues" head on. Recovering after a workout is next to impossible if you do not give the body back what it used up during the workout. You must consume the proper nutrients to refuel muscle and drink plenty of fluids to replace what was sweat out.

The recommendations below will allow you to head out to your next workout full of energy and ready to train.

The main source of energy for your body is glycogen or carbohydrates. After a workout the glycogen or carbohydrates that your body uses up as fuel must be replenished. Being at a gym for the past decade I consistently see people running for "protein" shakes after a workout. Now do not get me wrong it is important to intake protein as well after a workout, but not soley. You must remember no matter what type of exercise you do you will deplete a good portion of your body's muscle glycogen and the only way to replenish it is through the consumption of carbohydrates. This can com from whole food or liquid. Carbohydrates should account for about 60% of your post workout meal.

Research has clearly demonstrated the advantage of consuming protein after a workout. Protein helps aid in muscle repair and development by providing the necessary amino acids to for the muscle cells to facilitate protein synthesis. Protein should comprise about 1/3 of the total carbohydrate consumed. Protein can be taken in as a whole food or liquid as well. Be sure it is low in fat because fat will slow the absorbtion of much needed nutrients.

Replenishing the body of fluids is just as important after a workout as properly balancing your carbohydrate and protein intake. During workouts you lose fluids through sweat. Refueling the body's fluids aid in the prevention of fatigue, dehydration, and injury. After a workout you should immediately consume 16 oz. of non caffeinated fluid and then continue to consume fluids for the rest of the day.

After a workout you have what is called your 60 minute window. When you complete a workout your body is craving nutrients and you want to be sure to get in your carbohydrate, proteins, and fluids before that 60 minute window is up. You should replenish (eat) as soon as you can after a workout. If you want optimum performance and results- lack of appetite can not stop you from refueling the body. It is typically easier to consume a well balanced meal replacement shake after a workout than eating a whole food meal.

Remember it is YOUR job to refuel your body after a workout. If you want to avoid muscle aches, cramping, and the common complaints of the workout make a conscious effort to put quality nutrients back into the body.

Reference: Dr. Chris Mohr www.mohrresults.com