Tis the season to resolve to a more fit you! As you rev up your exercise plan this month, think about how you need to nourish your body after you work out. After you’ve finished with your fitness session, it’s a good idea to restore your body’s lost fuel. Try to eat snacks within 30 minutes of exercise and meals within two hours.

Focus on carbohydrate and protein:

• Carbohydrate – to replace muscle stores
• Protein – to help repair damaged muscle and build muscle

Beverages:

• Weigh yourself before and after a workout to know how much fluid you need post workout.
• Drink 16 to 24 ounces of water or sports drink for every pound you lose during exercise.

Refueling ideas:

• Chocolate milk
• Smoothie made with fruit and yogurt
• Sports drink
• Mini bagel with peanut butter
• Whole piece of fruit (apple, orange, banana) and a cheese stick
• Turkey and cheese rolled up in a tortilla
• Oatmeal made with milk and nuts
• Graham crackers and yogurt
• Whole-wheat English muffin with an egg or piece of melted cheese

Source: eMazine – Nutrition Care Manual