Week 3: Individual Challenge

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To earn your extra 10 points for the individual challenge this week, every time you workout you must refuel your body within 45 minutes.  That means, once your workout is over, the clock begins. 

 

Research shows that you have a 30-45 minute window where the enzymes and hormones in your muscles are at their peak to help in the process of replenishing and restoring all of the glycogen, or stored energy, your muscles just burned through during that last workout. 

 

If you miss this window, your muscles will be fatigued when you go to workout again.

With all the wods and exercise on this NutriFit challenge, your muscles cannot afford to be running on empty. 

 

So, what should you eat?  Protein, right?  Yes, but you actually need more carbohydrate than protein immediately following your workout.  Research shows the ideal ratio post workout is 3-4:1 (carbs:protein). You actually need to be taking in more carbohydrate than protein immediately following your workout.  Why?  Carbohydrate will help in replenishing the glycogen that is stored in your muscles and the protein will help in the repair and recovery of your muscle fibers.  Carbohydrate can be in the form of fruit or starch (cereal, oatmeal, bread, rice, etc) or milk/yogurt.  If you have more protein and not enough carbs, your muscles may be repaired, but they won't have any 'umph' for your next workout.

 

So, what is that ratio?  Here are some options:

 

1 cup skim or 1% chocolate milk

1/2 scoop whey protein + 1/2 cup OJ + 1/2 banana

1 scoop whey protein + 1 cup OJ + 1 banana

1 cup cooked oatmeal + 1 cup milk

1 cup cereal + 1 fruit + 1 cup milk

1 egg + 1 slice whole wheat toast + 1 fruit

1 English muffin + 2 Tbsp peanut butter

3 oz. lean meat + 1 cup brown rice + 1 cup cooked veggies + 1 small whole grain roll

 

 

Here is one of my favorite post-workout smoothies:

 

Chocolate PB Delight

1 scoop chocolate protein powder

2 Tbsp PB2

1/4 cup raw oatmeal

3/4 cup lowfat vanilla yogurt or Greek yogurt

1 banana (preferrably frozen)

1-2 cups spinach

Milk to your desired consistency

Add ice if the banana is not frozen

 

Blend and enjoy! 

(This typically makes 2 servings)

 

 

Remember...no later than 45 minutes post-workout!