Post-Workout Fuel!! Bring on the Chocolate Milk & water!!

What's the best way to recover after a challenging workout?

Re-hydrate

• Drink even if you don't feel thirsty!  De-hydration will wipe you out & have a negative impact on your recovery. 
•  Drink enough so you have to use the bathroom within 60 to 90 minutes post-run. Usually 12 to 24 ounces is fine, but it varies based on running conditions.
• You’re losing fluid and electrolytes during strenuous exercise which needs to be replaced in order to maintain promote good blood flow to the muscles, supplying them with sodium, potassium, and carbohydrates they need for fuel. Drinking fluids also helps to cool your body and maintain a normal body temperature. 

Re-fuel

•  A good rule of thumb is to eat a 4:1 ratio of carbs to protein within 45 minutes of finishing a run. 
• Most research says this ratio consumed shortly after a workout is optimal in speeding-up recovery and getting your tired, broken-down muscles the nourishment they need to rebuild and repair. 
• Nonfat or lowfat chocolate milk actually has a 4:1 carbs to protein ratio and makes a great post run recovery snack. Don't worry too much about having exactly the 4:1 ratio. The most important thing to take from this is that for a post-run snack, you need to consume more carbs than protein. Too much protein can slow rehydration.
• How much should you eat? Your snack only needs to be about 220-440 calories (200-400 calories [50-100 grams] coming from carbs and 20-40 calories [5-10 grams] coming from protein.)

Looking for a great healthy post-workout snack?  Check out this recipe submitted by Kim N:

No Bake Protein Nuggets

1 c. nut/seed butter (peanut, almond, sunbutter, . . . )

½ c. milk powder 

1 c. rolled oats

1 tsp ground cinnamon

½ c. flax meal

½ c honey

Optional:  raisins or chocolate chips.

Shape into balls and refrigerate!