We know how hard it is to ensure you and your family are enjoying a healthy lifestyle that includes whole grains. Every Tuesday we will release a #TrainWithGrainsTip that will help you include whole grains into your healthy lifestyle.
Our tip this week is:
We know you put a lot of effort into your workouts, but have you planned out your post workout meal? Giving your body the right nutrients after a workout is just as important as fueling it.
Eating carbs, protein and healthy fats within an hour after a workout helps decrease muscle protein breakdown, increase muscle growth, re-store your energy levels and enhance your recovery!
Carbohydrates include pasta, whole grain bread/crackers, oatmeal, pita’s, granola, and corn tortillas. Carbs are used to replenish the glycogen stores in your body- this energy that is stored in your liver to fuel your body.
Proteins include meats (chicken, turkey, beef, pork, tuna etc.) , soy butter, eggs, nuts and some leafy vegetables like spinach or kale. You body needs protein to build and repair bones, muscles, cartilage and tissues that can be torn during a workout.
Healthy fats can be found in avocados, whole milk cheese, nuts, eggs and dark chocolate! Healthy fats may slow down food absorption but can still be used in muscle growth and building.
It has been recommended by the International Society of Sports Nutrition that people should consume 0.14–0.23 grams of protein per pound of body weight (0.3–0.5 grams/kg) very soon after a workout to provide the body with necessary amino acids and to build and repair the tissues and muscles.
Try these post workout meal options:
- Oatmeal with fruits or vegetables
- Tuna on whole wheat thins (make your own here!)
- Greek yogurt with fruit and granola (make your own granola at home #YourFarmer Lisa in our Combine to Kitchen series!)
- Rice crackers and soy butter
- Berry Fresh Soy Smoothie
- Chicken sandwich on whole grain bread or pita
- Trail mix
- Soy nuts
- Barley or wheat berry salad
Stay tuned next Tuesday for our next #TrainWithGrainsTip!
Follow #TrainWithGrainsTip and #TrainWithGrainsTuesday on Twitter and Facebook to see more whole grain tips!