How soon after working out should I eat, and what are the ideal refueling foods?
If you exercise 3 or 4 times per week for 30 – 45 min., your daily meals will provide enough nutrition to refuel your muscles. If you feel really hungry after working out, choose low-calorie foods such as raw veggies or fruit – one big snack can easily contain as many calories as you just burned. If, however, if you are working out more than 45 minutes per workout and you are lifting weights, eat 15 to 30 grams of carbs and at least 6 grams of protein within an hour of cooling down. Your body uses carbs to restore muscle glycogen, which gives you energy. Pairing carbs with protein may help speed the process. Try 1/2 cup nonfat cottage cheese with 2 whole-grain crackers; or a medium apple plus 1 reduced-fat cheese stick.
