New Lily

10 Great Foods to Eat After a Workout…

I have changed my tune over the years when it comes to what I eat after a run or hard workout.  It used to be that I really didn’t think about the makeup of an after workout snack or meal…I just ate what I felt like and didn’t worry too much about it.  Then I went through an “extreme” phase where I ate only low-fat foods that were also high in energy.  Now in my mid-forties,my thinking about post workout foods has evolved and I have  a more healthy outlook.

Alan Tyson, a physical therapist who works with professional, elite, and middle of the road athletes, knows a thing or two about nutrition after a workout.  The following article, written  by Alan, includes 10 foods to eat after an intense exercise session.  For the kind of fitness that I do, his guidelines are appropriate, even though I am not an elite athlete.  Many of my workouts are an hour or so, and while others are much shorter, I often do the intense variety.  I would tweek a few things, however.  For instance, I would add to the low-fat granola a gluten-free variety (such as Trader Joe’s Loaded Fruit and Nut).  I would also add a low-fat Greek yogurt to go along with the granola.  I love oatmeal and load it with nuts and dried fruit, so I would replace his energy bites with oatmeal.  Alan’s #1 post workout food is low-fat chocolate milk…but since I am not a milk drinker, I would say the Greek yogurt is the best replacement for that.  Finally, I would have to put my #1 post-workout food as a smoothie (Alan’s #5) because I can add so much to the drink (flax seed, chia seed, protein powder, kale and other greens,etc.).  Read the article and let me know what you would add as your favorite post workout meal… [Read more…]

Nine Ways to Recover Well After a Workout

1. Cool down. Cooling down (not stopping completely) is crucial after exercise. Continuing to move around at a very low intensity for 5 to 10 minutes after a workout helps remove lactic acid from our muscles and may reduce muscle stiffness. If you have been running, slow it down, then walk for 5 minutes. Don’t do what I did the other day and run to your car immediately after your long run without appropriately cooling down (I was late to getting #6 to a practice and couldn’t stay for a cool down – I really felt the stiffness almost immediately and was sore for a good 24 hours). [Read more…]

More on Post Workout Recovery

DrinkMany of us are beginning our training for fall races now, when the weather is hot and humid, and it is important to replace lost fluids and minerals after a run or workout. I recently wrote a post about what people are drinking after a workout (What is Best after a Workout…Water or a Sports Drink?). Drinking something with a good carb/protein balance within 60 minutes after exercise is key, especially if the workout was intense. Physical therapist Alan Tyson sent out the following information recently that pertains to this very thing. Here is the link: Post Workout Recovery