According to Life Fitness, most exercisers underestimate how many calories they consume and overestimate the number of calories they expend – not a good combination! So before you hit the all-you-can-eat-buffet, here are some tips from the experts at Life Fitness on fueling, not snuffing out, your exercise burn:
- Eat a small snack 30 to 60 minutes after you workout to avoid reaching for the cookie jar later. The snack should consist of about 60 percent carbohydrates to replace the glycogen (muscle fuel) you used during your workout such as whole wheat bread with peanut butter or crackers with low-fat cheese.
- While carbohydrates are important, don’t forget to add a protein such as a hard boiled egg whites or lean meat. Most people require about 10 to 15 grams of protein after a workout to begin the process of repairing the muscle breakdown from the workout.
- Watch out for fat and sugar like candies and French fries. A moderate exerciser should consume less than 15 percent post-workout calories from fat. Eating high sugar and fatty foods can squash your workout burn and make you feel sluggish.
Other suggestions for healthy post-workout snacks include: dried fruit and nuts, cottage cheese with fruit, vegetables with hummus dip and low-fat granola bar.
The basic rule: the size and content of post-workout meals will determine whether the calories will be used for fuel or stored as fat. Determine what feels best for your body’s needs. Happy fueling!
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