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The Athletic Club

of Overland Park
kansas city gym salad
7 Nov 2013

Trish’s Nutrition Tip from Overland Park Country Club

Trish’s Nutrition Tip from Overland Park Country Club:

What is another very important meal of the day? Do you know?

Answer: Your Post-Workout Meal

As mentioned last month, many people try to eat less while dieting, thinking that they will lose
more weight. In actuality, you should be fueling up on the things you love: pasta, potatoes, cereal,
bread or fresh fruit. And you thought you could never have your favorite foods again! You can, but you have to know when and to keep smaller portions.

Post workout nutrition or “anabolic phase” refers to the process of building or even repairing the muscles you just worked out. Therefore, a post workout meal plays important roles in supplying your body with everything it needs to repair, replenish, recover, and adapt to the training that you just completed.

Timing your post workout meal is very important, it is best to consume it within 30 minutes after your workout, and not more than 60 minutes later. A general rule of thumb is to have 3:1 ratio carb to protein. I would suggest researching more detail pertaining to your goals and forms and intensity of exercise. Or, work with a dietician to determine the best plan for you personally.

Option A: Most recommended and easiest: call the Courtside Fresh Grill & Bar while getting dressed to leave the gym after your workout. Order yourself a protein shake (if working out at lunch or before going home in the evening)! Or bring your own liquid meal consisting of whey protein powder, (whey is the “fast” digesting protein), and dextrose (which is a type of sugar commonly used in sports drinks) as a carb source. Add the appropriate amounts of both into a shaker bottle, take it to the gym with you, add water after your workout, and drink.

Option B: For those more in favor of a normal solid food meal, opt for grilled chicken and small bowl of rice or potatoes.

Easy Post-workout meals or snacks

Chocolate milk, how easy is that?

Protein pancakes prepared ahead of time and frozen are great for those early morning workouts!: Mix 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder,
and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium low heat) until it
bubbles, then flip and cook another 30-60 seconds. Addition of any berry is good for weight loss
and recovery.

Sweet potato pie shake: Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender.

Chunky Monkey shake: 1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.