Whether you are hungry or not, the quicker you eat food or drink after a workout, the quicker your body will recover. The enzymes responsible for making glycogen are most active immediately after your workout, leaving you with a 2-hour window to reload your muscle glycogen. Carbs are converted into glycogen one and a half times faster than normal during this post-exercise period.
Begin refueling with a high carb snack preferably with a high GI which will pass into your muscles much quicker than a low GI food.
You will have to watch portion sizes as eating too much carbohydrate will be stored as fat and not turned into glycogen. To help with recovery it’s a good idea to combine protein with carbohydrate for the post workout snack.
1. A couple of pieces of fresh fruit eg bananas, with milk.
2. 1 or 2 cartons of fruit yogurt such as Yeo Valley or Rachel’s.
3. A smoothie made with crushed fresh fruit whizzed in the blender with small handful of nuts.
4. A homemade milkshake. Use milk, yogurt and fruit such as bananas and strawberries for an excellent mixture of protein, carbs and antioxidants.
5. Tuna or cottage cheese sandwich. Choose wholemeal rolls, bagels, pitta or wraps.
6. A couple of rice cakes with jam and cottage cheese.
7. A handful of dried fruit and nuts.