Shannon Center Weekly Nutrition Tip – Post Workout Nutrition | Saint Xavier University
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Shannon Center Weekly Nutrition Tip – Post Workout Nutrition

Date:04/04/2016

Post Workout Nutrition

Current research shows that the first 15 to 45 minutes post workout is your best opportunity to help your body recover faster from your workouts and help repair muscle tissue. Why is this so important? Eating or drinking a carbohydrate and protein snack during the 15 to 45 minute "window of opportunity" post exercise can help your body replenish its healthy energy levels and quickly recover from tough workouts or games.

Aim for at least 8 to 15 grams of protein and 15 to 60 grams of carbohydrates. Snacks in liquid form are your best option, but solid food can also work. Examples of carbohydrate/protein snacks include:

  • A fruit smoothie made with yogurt or one scoop of whey protein powder
  • A sports drink that contains protein
  • Greek yogurt and a piece of fruit
  • One cup of skim milk and one scoop of chocolate protein powder
  • Half a bagel with one tablespoon of peanut butter
  • A protein/carbohydrate bar

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