In honor of this past Sunday’s Camp Pendleton World Famous Mud-Run, here is a little somethin’ somethin’ about the importance of a post- CARDIOVASCULAR workout meal/snack! To some, nutrition is not in the forefront of their thoughts, where to others it is EVERYTHING, while the rest are just not sure what the heck to eat after each workout.
After a cardio workout, consuming carbohydrates 30-60 minutes after a workout is CRUCIAL for a few reasons: to restore glycogen stores, to increase protein repair in the muscles, and promote insulin release into the muscles. (Side note: insulin is the hormone that transports the carbohydrates and amino acids into the muscle for repair).Here are just a FEW examples of post-cardio workout meals/snacks:- Banana with peanut butter or almond butter.
– Apple with a handful of almonds or walnuts.
– Berry smoothie with Greek yogurt, chia seeds and your milk of choice. (*consuming something liquid is optimal for the nutrients to hit the blood stream quicker compared to eating a solid).
– Tuna sandwich on whole grain toast w/ hummus and spinach.AND, always remember:
+ WATER or COCONUT WATER to replace electrolytes and rehydrate!
After a cardio workout, consuming carbohydrates 30-60 minutes after a workout is CRUCIAL for a few reasons: to restore glycogen stores, to increase protein repair in the muscles, and promote insulin release into the muscles. (Side note: insulin is the hormone that transports the carbohydrates and amino acids into the muscle for repair).Here are just a FEW examples of post-cardio workout meals/snacks:- Banana with peanut butter or almond butter.
– Apple with a handful of almonds or walnuts.
– Berry smoothie with Greek yogurt, chia seeds and your milk of choice. (*consuming something liquid is optimal for the nutrients to hit the blood stream quicker compared to eating a solid).
– Tuna sandwich on whole grain toast w/ hummus and spinach.AND, always remember:
+ WATER or COCONUT WATER to replace electrolytes and rehydrate!
Written by Danielle Maina, NASM Certified Nutritionist
