Breakfast & Post Workout Nutrition Options

Post Workout Fuel (also great options for breakfast) 

Now that you have thought about your goals and have established a new workout plan, you must address post workout nutrition. It is important to be prepared to replenish the nutrients your body needs post workout, which will allow you to derive optimal benefit from all your hard work. Following an intense workout it is essential that you eat a snack or meal that contains both protein and carbohydrate. Consuming carbohydrate post workout is essential to replenish glycogen, which is a primary fuel source for your muscles. Protein is also important to help build and repair the muscle tissue that is broken down during strength training. Although there are numerous options for this combination of macronutrients, I would strongly recommend, as with any other meal that you choose from whole food sources (rather than processed, prepackaged selections). If you are someone who works out early in the morning eggs (preferably not fried) w/ whole grain toast and a piece of fruit would be a great choice. Although for many people time is an issue in the mornings, so I have put together some time-saving options that are listed below. For mid day or afternoon workouts I would recommend Greek yogurt with ground flax seed and almonds, a protein shake made with skim milk and added fruit, or graham crackers w/ peanut butter (natural) and a banana. You may choose other options, however the key is to include whole food selections of a whole grain carbohydrate and protein. If you tend to schedule your workouts later in the day, just before dinner, be sure to include a source of lean protein and a whole grain carbohydrate selection as well as fresh raw or steamed veggies post workout. 

Here are a couple of my favorite quick and easy post workout snacks (these could also be eaten for breakfast)… 

Oatmeal smoothie 

Combine 1 cup of water w/ 1/2 to 3/4 cups rolled oats and soak in the refrigerator overnight.(The amount of oats varies depending on the desired thickness) 

1/2 frozen banana 

1-2 tbsp of natural peanut butter 

Granola Bites 

Combine (2tbsp) Sliced almonds(set aside 1tbsp),(1 3/4C) Rolled oats (set aside 1/4 C),(1/4C) Ground flaxseed,(1/2tsp) Cinnamon, (1/4C) Raisins, (1/4C) Dried cranberries, (1/4C) Dried apricot. Add the extra oats & almonds together place them in a food processor to create fine crumbs and set aside. Combine the other ingredients with (1/2C) Peanut butter -or for those that are allergic, use soy or almond butter. (1/4C) Honey and (1/2tsp) Vanilla extract. Using moist hands form mixture into 1″ balls and roll in the crumbs and place in an airtight container. refrigerate for at least 4 hours. 

*courtesy of Hannaford Fresh magazine Spring 2006 

yields 36 Granola Bites 

(do not require baking) 

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