Nosh your way to stronger muscles and a healthier heart.
“Your body uses calories from food to fuel your workouts.
“It really depends on the exercise.
Getty Images / artursfoto
(ICYMI, here’show much water you should drink, by the numbers.
And an electrolyte powder to try: Beam Organics Elevate Hydration Variety Pack.
Most people who exercise should aim to increase carbohydrates on more active days, Reaver says.
Fat intake and protein intake can remain closer to the same each day.
The ideal post-workout meal or snack should include a 3-to-1 ratio of carbs to protein.
Keep in mind that these are all estimates, though.
“Everyone is so different, in terms of their size, age, gender and activity level.
“Otherwise, listen to your hunger and fullness cues.
If you’re hungry after exercise, eat something!
Berries
Any kind of berriesblueberries, strawberries, raspberries, blackberriesare rich ininflammation-fighting antioxidants.
“Some inflammation after exercise is normal; it’s the body’s system of healing.
(Here are17 ways to follow her lead!)
Plus any source of healthy fatalmonds offer 14 grams per servingis helpful to manage hunger levels.
Each1-ounce servingof almonds offers 164 calories, 6 grams carbs and 6 grams protein.
Greek yogurt
While many sources of protein are solid for muscle growth, milk protein ranks among the best.
Versatile Greek yogurt is a quick, affordable andprobiotic-packedoption.
Kefir, cottage cheese and ricotta cheese are also solid options.
A7-ounce container of plain Greek yogurtsupplies 150 calories, 20 grams protein and 8 grams carbs.
Chocolate milk
If food doesn’t appeal post-workout, sip smartly to help rebuild and recover.
(Soy milkis a good alternative for those who don’t do dairy.)
“There are very few supplements that research shows supports increased athletic performance.
preserve your money on expensive pre-workout and performance enhancers.
Instead, spend your money onwhole foods, eating enough calories and scoring your antioxidants,” Reaver says.
