Q: I was wondering if there are any recommended foods that I need to eat after my workout. Please advise.
A: Dear Farah,
What you eat post-workout is very important, and replenishing water that you have lost through sweat is equally important. Ideally, you should aim to drink 2-3 cups of water for every half a kilogram of weight you lose during a workout.
As for the recommended food choices, it would be best to eat a meal that contains both carbohydrates and protein, with a carbohydrate to protein ratio of 3:1. This would help your muscles recover and replenish the glycogen lost through exercise. Aim to do so within 30 minutes to 2 hours after exercise. No more than 10% of the calories you consume at that meal should come from fat, as it doesn’t play a big role in post-workout recovery.
Good combinations include:
- Smoothie made with low-fat milk and fruits
- Turkey or salmon with whole wheat toast
- Plain yogurt with bran flakes and a drizzle of honey
- Eggs with oat bran bread
- Chicken breast with whole wheat pasta
- Tuna salad with eggs, whole wheat pasta, and mixed greens
- Hummus with Arabic bread
Keep up your efforts Farah and enjoy a lifetime of wellness your health will thank you for!