Post Workout Refueling

 

shake

DO YOU KNOW….?

The importance of having a post-workout snack?
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Don’t be tempted to skip refueling after a grueling workout. Your body needs to replenish its depleted stores of glycogen, electrolytes, and fluids. It also needs to repair damaged muscle tissue and build new tissue for a toned, strong body.
So EAT!
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Replenishing your body’s energy stores will allow a faster recovery and build more metabolism-boosting muscle. More muscle equals more calories burned! Feel the BURN!
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You’ll need to be mindful about your post-workout snack especially if you’re exercising to lose weight. Choosing a high-calorie food or a sports drink (I am not an advocate) only adds unwanted calories.
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Consuming a healthy snack within 15 minutes after exercise is most optimal.
Pick one that’s under 150 calories, provides 10 to 20 grams of protein and 30 to 40 grams of carbohydrates (if the workout was an hour or more).
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(Keep in mind if your workout was under 20 minutes, it is still wise to refuel but with a snack that is under 150 calories).

MY GO TO SNACK is typically my dense nutrition shake which has everything in it that I need for proper post workout recovery. Mixed with unsweetened almond milk and water, I may also add a 1/2 banana and PB2; depending on the intensity of my workout.
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OTHER IDEAS—
Half a medium apple with two ounces of vanilla Greek yogurt, 1 t. of peanut butter, topped with sliced grapes
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Four ounces low-fat cottage cheese mixed with 1/2 C cup fresh blueberries or strawberries
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20 baby carrots with two tablespoons hummus
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One small banana or 1/2 a large one with eight raw almonds
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DO YOU HAVE A FAV POST-WORKOUT SNACK?
Please share below!

Please visit me at Bodies By Krissy

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Warm Up and Cool Down

WARM UP

DON’T SKIP the Warm Up or Cool Down for Exercising!
WHY you ask?

*A good warm-up

*Dilates your blood vessels so your muscles are well supplied with oxygen.

*Raises your muscles’ temperature for optimal flexibility and efficiency.

*Slowly raises your heart rate, which helps minimize stress on your heart.

When I workout first thing after waking, a warm up is crucial so that I don’t injure myself! These days, I can wake up pretty stiff and have hurt my neck when I’ve skipped a warm up. So now I am adamant about incorporating this into my routine.

TIPS
—-Warm up for 5 to 10 minutes depending on the intensity of the activity.

—Warm up your entire body—
Perform shoulder rolls, neck stretches, quads and hamstrings stretches, even a few calf raises and jumping jacks.

*A good cool down/Stretch

*Keeps the blood flowing throughout the body which can reduce the chances of heart rate and blood pressure dropping rapidly, possibly causing light-headedness.

*Slows down the heart rate and lowers your body temperature to normal.

*Is beneficial because your limbs, muscles and joints are still warm; therefore allowing you greater range of motion and less stress on the joints and tendons.

*Can help reduce the buildup of lactic acid, which can lead to muscles cramping and stiffness.

This is one of the best parts for me. 🙂
When my muscles and body are warm, I truly feel an increase in my flexibility and mobility when I stretch.

TIPS
—Walk 5 minutes, or until your heart rate gets below 120 beats per minute.

—Hold each stretch 10 to 30 seconds. (Do not bounce). Perform side to side neck holds, quads and hamstrings holds, across the body arm stretches for back, shoulders and triceps.

—Remember to breathe while you’re stretching. Exhale as you begin the stretch, inhale while holding the stretch.

A Warm Up and Cool Down is important for all forms of exercising—cardio, strength training, HIIT workouts, hiking etc.
So DON’T SKIP them!

Please visit me at Bodies By Krissy

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