What to Eat After a Workout

handstandEver find that your workouts leave you exhausted and starving the rest of the day? Like all you want to do is lay down and take a nap… after eating all the snacks in your secret stash of the good stuff that you don’t share with the kids? 😉

I used to feel this way. And with two boys under two running around underfoot, I could not afford to keep feeling like I just got hit by a mack truck on gym days.

It took some experimentation, but I finally realized that what I ate after exercising hard and how quickly I ate it made all the difference in how I felt the rest of the day.

I started off not eating anything after exercise, because I wanted to lose a few pounds. But it turns out that strategy was not only making me feel bad, but probably hindering my recovery and weight loss too.

Read on for my solution to the problem and follow us on Periscope @fitmomsforlife to join these conversations live! This was the topic of yesterday’s scope, which you can watch below.

First, keep in mind that everyone’s body is different. What works so well for me may need to be tweaked for you.  But just about everyone will benefit from refueling after a good workout.

Right after exercise is when your cells are most receptive to the carbs and protein that will help repair damage and build new, lean muscle, helping you get stronger and fitter.

More importantly, eating something right away helps keep your metabolism going, prevents that energy crash, and helps tame your appetite the rest of the day.

So, what should you eat?

The key is a balanced mix of easy to digest proteins and carbs, without much fat. Fat slows the absorption of carbs and proteins and so this is the one time where you do not want to consume too much fat, even healthy fat. You want those carbs and proteins to get into your muscle cells as quickly as possible.

You can go with somewhere between a 1:1 to 3:1 ratio of carbs to proteins.

Some examples are:

  • Low or no-fat greek yogurt with fruit
  • Fruit smoothie with protein powder (we recommend hydrolyzed collagen, but you can also use whey, rice, pea, etc)
  • Cottage cheese with fruit on the side
  • Hard boiled egg and a piece of toast or fruit
  • Half a turkey sandwich, with little or no mayo or cheese
  • Low/no-fat chocolate milk, possibly with added protein powder

You can certainly use one of the many pre-packaged post-workout recovery drinks, but read the label carefully. Many of them are full of sugar and very high in calories, with lots of added ingredients.

Organic Valley’s Fuel or Balance drinks are pretty clean options. (The Fuel has more protein—otherwise they are similar.)

cookbookandcollagen for webMy go-to is a smoothie, which I make with the FM4L Hydrolyzed Collagen—an amazing, clean protein that dissolves in anything with no taste. As a huge side benefit, it’s pretty much eliminated my knee pain, which I had had for 15 years, before I started using the collagen.

Click here to find out more about our collagen.

If I’m working out early in the morning, I’ll drink 1/3 of it before the workout and the rest of it when I get home. Otherwise, I drink the smoothie within 15-30 minutes of wrapping up the workout. And then I feel pretty amazing the rest of the day!

Below is a basic fruit smoothie recipe that you can customize as you wish.  You can use your favorite combination of frozen fruits.   Spices like cinnamon, nutmeg and even allspice can jazz up a fruit smoothie nicely.  Lemon or other citrus is a great way to freshen the flavor.

Basic fruit smoothie

  • 1 cup of frozen fruit—usually mixed berries with a couple of chunks of pineapple
  • 1/2 frozen banana (optional—use for more sweetness, or if you’ve just done a very taxing workout and want more carbs in your smoothie)
  • 2 scoops hydrolyzed collagen
  • Water or coconut water as the liquid—use as much as you need to get the consistency you want; You could also use milk, almond milk or coconut milk
  • Cinnamon for extra flavor and blood sugar balance (optional)

Blend until smooth.

If this isn’t sweet enough for you, you can add a couple of drops of Stevia.

My other favorite, for the chocolate lovers out there:

Chocolate Dream Smoothie

  • 12 oz coconut water
  • 1/2 – 1 frozen banana
  • 2 scoops hydrolyzed collagen
  • 1 rounded tablespoon (to taste) unsweetened cocoa or raw, unsweetened cacao powder
  • 1 tablespoon chia seed (optional — adds fiber, some protein, a little fat and thickens this smoothie a bit)
  • Cinnamon (optional—to taste)
  • 3-4 ice cubes

Blend until smooth.

If you want to make this more of a meal replacement, you can add a tablespoon of almond butter, and even 1/4 cup of oats. Blend well.

 

 

 

 

[RECIPE] Healthy Energy Protein Snack Balls

cookbookandcollagen for web“My joints are sore again Dustin,” one of my newer clients recently told me. I asked her why. “Because I went on a week’s vacation and I didn’t bring the Fit Moms Hydrolyzed Collagen with me.”

I don’t blame her for not bringing it through TSA security; it is a white powdery substance so maybe it looks very similar to cocaine (not that I really know what cocaine looks like in real life!)

Today, I want to share with you a tasty recipe that includes my favorite protein powder that keeps my inflammation and joint pain away.

Most protein bars are disguised as candy bars. Making your own is the best way to ensure you have only natural ingredients. They aren’t as hard to make as you might think and they store well all day for an on-the-go snack.

This recipe comes from our Fit Moms Hydrolyzed Cookbook, which you get FREE with the purchase of our collagen.

->-> Click here to order our hydrolyzed collagen on Amazon <-<-

->-> Click here to learn more about hydrolyzed collagen and what it can do for you <-<-

Banana Almond Snack Balls (Makes 22-25)

Ingredients:

2 medium bananas, peeled and broken into chunks
1/4 cup creamy roasted almond butter (unsweetened)
2 scoops Fit Moms hydrolyzed collagen
1 tablespoon ground flaxseed
1 tablespoon maple syrup
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/4 teaspoon sea salt
2 cups blanched almond flour
1/2 cup unsweetened shredded coconut
1/2 cup raisins, dried currants, or dried blueberries
Instructions:

Preheat the oven to 350ºF. Line 2 baking sheets with parchment paper.
In a food processor fitted with the steel blade or a blender, combine the bananas, almond butter, collagen, flaxseed, maple syrup, cinnamon, baking soda, and salt. Process until smooth. Transfer to a large mixing bowl. Stir in the almond flour and coconut to form a thick dough. Stir in the raisins.
Using wet hands, roll the dough into 1 to 1-1/2 inch balls. Place the balls on the baking sheets. Bake for about 20 minutes until golden brown and firm to the touch. Cool completely. Store in an airtight container in the refrigerator or freeze for longer storage.

->-> Click here to order our hydrolyzed collagen on Amazon.<-<-