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Post Workout

During weight training you use muscle glycogen stores to fuel your workout.  Those stores must be replenished for optimal muscle recovery as well as muscle growth and repair.  The key: carbohydrates and protein. Foods with both that are also low in fat are the best for you.

Contrary to what you have heard or read, athletes do not need more protein than the average person. Most Americans eat more than enough! However, many women, in their pursuit to keep calorie intake low, do not get as much as they should, so female athletes need to be sure to develop a good balance of protein and carbs.


Skim milk (organic is best) not only has protein and carbohydrates, it also has lots of water, which will help replace fluids lost from sweating during workout


A cup of non-fat or low-fat plain yogurt with a sprinkle of honey.


Bagel (whole grain) with turkey breast slices (add favorite veggies and mustard).


White tuna (made with non-fat mayo) on all-grain bread.


Shake made with banana, orange or unsweetened apple juice and vanilla yogurt.


A cup of non-fat or low-fat cottage cheese (add salt- free seasoning if you like).


Pure water with a handful of dry or raw roasted nuts.


Low-fat or non-fat cheese and whole grain crackers.


Vegetable bean soup and a whole grain roll.


Dried fruit with low-fat cheese or non-fat plain yogurt.

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