February 11, 2014 by Nicole
In much the same way you need to fuel up before class, you should also be replenishing after. Whether that means a meal or a snack will likely depend on timing and your meal schedule, but even if you’ve already had your meals, a post-workout snack is a good idea and should be planned for.
Planned being the key word. Planning will help keep the post-class meal or snack from turning into a free-for-all or nothing at all. You’ll want something with protein and carbohydrates – this helps build and repair the muscles you’re building in class while replenishing glycogen (carbohydrate) stores in your body and regenerating the blood cells that deliver nutrients and oxygen to muscles. You should try to eat between 15 to 60 minutes after exercise.
Here are a few meal and snack ideas:
- Vegetable stir fry with chicken (or shrimp) and brown rice
- Hummus on whole grain pita
- Toasted whole wheat bagel with almond butter
- Dried fruit and nuts
- Tuna on whole wheat crackers
- Turkey sandwich
- Cereal with milk
- Cottage cheese with fruit
- Smoothie, using milk, yogurt or powder for protein
Water is also incredibly important. You should be hydrating before, during and after vigorous activity. Class is no exception. You to need to replace the fluids you lost through both sweat and respiration. Be sure you’re drinking enough water.
How do you refuel after class? What’s your go-to meal or snack?
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