The Best Post Workout Foods

Immediately after a workout---whether strength training, cardio, or both---your body craves fuel to restore muscle glycogen and to begin the muscle repair process. Choose whole foods, rather than supplements, to reap the benefits of not only carbohydrates and protein, but also essential vitamins and minerals. Aim for a carbohydrate to protein ratio of three or four to one, as recommended by C. Kerksick in the Oct. 3, 2008, volume of the "Journal of the International Society of Sports Nutrition."

Chocolate Milk

Low-fat chocolate milk provides an ideal post-exercise ratio of carbs to protein. Bring along a Thermos of chilled milk, or, if you don't mind the texture changes, freeze a half-pint carton before your workout, stash it in your gym bag, and, once it's thawed, you'll have a post-workout drink that is low in calories and high in calcium. Save money by making your own with powdered milk---according to Nancy Clark in "Nancy Clark's Sports Nutrition Guidebook," powdered milk is the most economical protein powder you can buy.

Juice and an Egg

An eight-ounce serving of orange juice and a hard-boiled egg offer great post-workout nutrition. The orange juice supplies plenty of carbs and vitamin C, and the egg provides the small amount of protein needed post-exercise. Freeze the orange juice so it thaws as you exercise; it will keep the egg cool as well. Substitute other nutritious juices, such as pomegranate, blueberry, or cranberry for variety.

Peanut Butter and Graham Crackers

Two tablespoons of peanut butter and four graham cracker squares are an easy post-workout food to prepare and pack with you. Choose these peanut butter crackers to get a good dose of healthy fats in addition to the carbs and protein your body needs, and supplement with plenty of water to rehydrate after your exercise session. Replace regular peanut butter with a reduced-fat variety if you are counting calories.

Yogurt

Select an eight-ounce carton of low-fat fruit yogurt to get a calcium boost along with the recommended post-exercise levels of carbs and protein. Yogurt is also a great source of probiotics---the "good" bacteria that may help in ailments such as yeast and urinary tract infections, according the Mayo Clinic. Make your own varieties of fruit yogurt by mixing two tablespoons of your favorite jams into a cup of plain or vanilla low-fat yogurt.

Fresh Fruit and Sliced Turkey

Another healthy post-exercise food combination is a medium or large banana and an ounce of turkey meat. The banana supplies plenty of carbs along with potassium, and the turkey contributes the recommended protein. Exchange the banana for other nutrient-dense fruits, such as a cup of mixed berries, for a change of pace. As with peanut butter crackers, drink lots of water with this post-workout food to replenish your body's fluid level.

References

• J Int Soc Sports Nut: Nutrient Timing
• USDA National Nutrient Database: Search
• "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark; 2008
• Mayo Clinic: Probiotics