After a successful workout, an ordinary person might feel justified in eating any old thing. But what about personal trainers? Four Atlanta trainers shared what they eat after a workout:
Registered yoga teacher Caroline Gebhardt of FLOW Training, LLC, says she advocates intuitive eating at all times.
After a workout, which could include anything from strength training or dancing to literally chasing her kids all over the park, she likes to recharge with protein, grains and crunchy veggies. "My family's favorites are homemade tuna cakes with roasted sweet potatoes or bean burritos with fresh cauliflower and snap peas dipped in creamy ranch, typically followed by a piece or two of dark chocolate," she said. "I've found that fueling before and after physical activity, with mostly whole foods and reasonable portions for my belly, help me to reap the benefits of truly enjoyable movement and sustainable, tasty fueling."
Vance Smith, NASM CPT, of Atlanta says he drinks a protein shake immediately after his workout to feed his muscles. "About an hour later, I eat a meal consisting of a lean meat, a complex carb and some veggies," he said. "The goal is to consistently provide my body with the nutrients needed for muscle growth/repair and maximum energy."
William Middleton of CPT Fitness Tri says after he's done working out he prefers to have some protein. "That way, my body can start repairing its cells along with carbohydrates which are equally important to replenish my muscle glycogen which gets depleted during high intensity exercise." Smith normally tries for a 3:1 ratio of carbohydrates to protein.
Jenn Flemish, an ACE-certified personal trainer and group fitness instructor says she favors a higher protein snack or even a complete meal after a workout. "If I'm home that's usually a tuna salad sandwich on whole grain bread with some veggies," she said. "If I'm on the go, I almost always grab a Starbucks protein bistro box."
Flemish emphasizes that while it is important to eat before and after a strenuous workout in a way that boosts energy and recovery, it is just as important to think of everything you eat as fueling your body. "And it is always important to hydrate!" she said. "I consume about 16 ounces of water both pre- and post-exercise."
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