What Should I Eat to Recover After Exercise?

For many people who want to lose weight, eating less and exericse more seem to be the mantra. But far too many people short-cut their workout by dieting or not eating after exercise. This is a sure way to disaster.

After a moderate workout, you need not refuel immediately since your muscles are not really depleted. If you start to lift weight seriously, you should plan a well balanced post-workout nutrition program to help you recover, build muscle and burn fat.

Your post-workout diet should include:

• Carbohydrate. For a 150-pound athlete, carb loading for rapid recovery is about 300 calories every 2 hours for 4 to 6 hours.
• Protein. The target is about 15 to 30 grams of protein for a 150-pound athlete taken right after exercise.

Timing may be even  more important than the actual amount of food. Your best bet is to time your meals to your workout.