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11 Easy Post-Workout Snacks and the Science of Why They Work

11 Easy Post-Workout Snacks and the Science of Why They Work

Post-Exercise recovery can be simplified into 3 Rs: rehydrate, refuel and rebuild. Rehydrating replaces lost fluids and electrolytes from sweat, while refueling focuses on carbohydrates to restore muscle glycogen and essential amino acids from high-quality proteins help repair and rebuild muscle tissue and stimulate muscle growth. As a general rule, try to get 15-25 g of quality protein, with .5-.7 g of carbohydrate per pound of body weight immediately post-exercise. The American College of Sports Medicine recommends carbohydrates within the first 30 minutes of stopping exercise to optimize the update of glucose into muscles. Since whole foods provide hundreds of bioactive compounds, such as antioxidants that may provide additional benefits for enhancing your recovery, focus on whole foods first and supplements second.

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