Nutrition with Niki- Fueling Your Body Post-Workout

 This is the first  in a series of nutrition-themed posts by Coach Niki!  She will be providing us with nutrition tips, recipes and ideas in the lead-up to the Western Canada Summer Games in August 2015.

Post-Workout Nutrition

Team Toba has been hitting the gym at the Manitoba Sport for Life Centre a couple times a week building a strong foundation for the Western Summer Games, August, 2015.  Although, training is critical, what we eat and when we eat it can be just as essential.  

 What is it about and what will it do for my training?

Loads of smart sport nutritionists reinforce the effectiveness of post-workout nutrition strategies for athletes which include:

•    To assist in replenishing glycogen (what your muscles need to use as fuel)

•    Decrease protein breakdown

•    Increase protein synthesis ( to build bigger and stronger muscles)

Essentially, coaches and trainers want you to continue working hard and taking care of your body to increase performance, improve body composition, and make sure you remain INJURY-FREE!

Additional benefits of good post-workout nutrition include:

•    Improved recovery

•    Less muscle soreness

•    Increase ability to build muscle

•    Improve immune function

•    Improve bone mass

•    Improve ability to utilize body fat

So when and what should we have as a nutritious post-workout snack?

 As soon as you finish your last sprint, rep or drill, you should be consuming some post-workout fuel because your muscles are primed to accept nutrients that can stimulate muscle repair, muscle growth, and muscle strength.

For intense workouts/training, start by ingesting 30 grams of carbohydrate and 15 grams of protein per hour of workout time immediately after. But what does that really  mean?  And what if we left our handy kitchen scale at home?  Here are a couple recipes (thanks to http://blog.withings.com for the help) that are quick and easy especially for busy busy busy gals:

 

Chocolate milk: One to two cups of low-fat chocolate milk seals the deal with extra carbs and protein.

Pita and hummus: One 7-inch pita with two spoonfuls of  hummus adds a little pep back to your step with quick digesting carbs.

Choco-tropical trail mix: a blend of ½ a handful of each: macadamia nuts, dried coconut, dark chocolate chips, and banana chips.

Protein pancakes: mix 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium low heat) until it bubbles, then flip and cook another 30-60 seconds. Top with fresh berries or sliced banana.

Chunky Monkey shake: Monkey around with 1 medium banana, 1 tbsp peanut butter, and 1 cup low-fat chocolate milk blended with ice.

 One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!

Apples and cheese:  Tease your taste buds with 1 medium sliced apple and 1 stick of low-fat string cheese.

 

AB & J Rice Cakes: Almond butter takes the cake. For this healthier twist on the classic PB & J, sandwich 1 tablespoon of almond butter and 1 teaspoon of strawberry jam between two rice cakes.

Cottage cheese crunch: One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.

And there's one more special recipe to come with 

step by step instructions...stay tuned!