By Jenilee Matz, M.P.H., Staff Writer, myOptumHealth

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Eating the right foods after a workout can help your body recover better so you're ready to go for your next session. Refueling after exercise boosts athletic performance and energy levels by:

• Replacing glycogen stores. Carbohydrates - the main source of energy during exercise - are stored as glycogen in muscle cells. During exercise, glycogen is used up and more carbs are needed to replace what was lost.
• Repairing muscles. Protein provides amino acids that help to rebuild and repair your muscles. If you perform regular, intense exercise, your protein needs may be slightly (but not much) higher than someone who is sedentary.

How much to eat

Calories eaten after a workout are less likely to be stored as fat because they are used to replenish glycogen. But working out doesn't mean you can eat as much as you want. If you overindulge, calories will be stored as fat.

As a general rule, you only need to eat after working out for a long time or at high intensity. For example, eating right after a brisk 30 minute walk probably isn't needed because your muscles won't use up all of your glycogen stores.

How much food you need depends on a few factors:

• How long you worked out. If you biked 25 miles, you'll need more to eat than someone who took a 30-minute yoga class.
• How hard you exercised. Running a race is more taxing on the body than using an elliptical machine at a moderate intensity.
• The time of day. If your sweat session took place right before breakfast, lunch or dinner, then replenish with a meal. Have a snack if you worked out in between meal times. Limit snacks to between 150 to 300 calories.

What to eat

Contrary to popular belief, your body needs more carbs than protein after a workout. Pairing foods high in wholesome carbs with a small amount of protein is the perfect mix to renew energy stores and rebuild muscles.

Good carb sources include whole-grain breads and cereals, pasta, beans/legumes, fruits and vegetables. Roughly 50 percent to 60 percent of the calories you eat at this time should come from carbohydrates.

Good protein sources include lean meats, chicken, fish, cottage cheese, beans, low-fat milk, hardboiled eggs and yogurt. Remember there are also small amounts of protein in most carb foods as well. About one fourth of the calories you eat after a workout should come from protein.

Try these foods for a post-workout boost:

• A glass of low-fat chocolate milk
• Whole-grain toast smeared with peanut butter and sliced banana
• Yogurt topped with low-sugar granola and berries
• A cup of bean soup with vegetables

Though healthy fats are an important part of a balanced diet,fat doesn't play a big role in recovery from exercise. Only 15 percent (or less) of your post-workout calories should come from fat - that's less than 10 grams for most people.

When to eat

There is a short window of time to eat after exercise to gain the most benefits. The ideal time to eat is within 30 minutes to an hour after your fitness session ends. That's when the body will act like a sponge and absorb the most nutrients. If you wait more than two hours to eat, it will take longer to refuel your glycogen stores and you may feel sluggish during your next workout.

Note that the more casual exerciser may not need to follow this rule as strictly. Your body will naturally take in carbs and protein from other foods during the day, provided you are eating a healthy diet.

Don't forget to drink up

Always drink plenty of water before, during and after a workout to stay hydrated. Sports drinks contain carbs and electrolytes, but they're also high in added sugar and most contain no protein. Unless you work out for more than an hour at a time, stick with water.

View the original Refueling after workouts helps recovery article on myOptumHealth.com 

SOURCES:

• President's Council on Physical Fitness and Sports. Research Digest. 2004;5(1):1-8. Accessed: 02/25/2010

• Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. Journal of the American Dietetic Association. 2009;109:509-527.

• Newsom SA, Schenk S, Thomas KM. Energy deficit after exercise augments lipid mobilization but does not contribute to the exercise-induced increase in insulin sensitivity. Journal of Applied Physiology. 2009: in press.