Answer: Post-workout nutrition is one of the key factors in maintaining muscle and keeping your metabolism in high gear. The type of activity determines what macronutrients (i.e., protein, fat and carbohydrates) you will benefit from the most. Here is why: When we exercise at a moderate to high intensity along with burning fat, we actually deplete energy in the form of glycogen that was stored in our muscle and liver cells. Our brain relies on this glycogen for fuel. When we neglect to replenish this energy storage after our work out, our body will go into a catabolic state. This means, it will breakdown our muscle tissue into amino acids, and then convert these into a usable energy source for the brain. Skipping the post-workout meal can result in a loss of muscle that in turn can actually slow your metabolism!

Okay, having explained the importance of eating after your workout, let's look at what to eat. If you just completed a cardio session, the most important macronutrient to consume is some type of fibrous carbohydrate. A perfect post cardio food would be a yam, fruit salad, yogurt, brown or wild rice, oatmeal, cereal like Go Lean or Optimum Power Breakfast, beans, pasta salad, toast and all natural peanut butter or 100% fruit jam. Basically, it is ideal to consume 30 to 45 grams of carbohydrates after a moderate to high intensity cardio session.

If you have just competed a resistance or weight training session you will want to consume a combination of carbohydrates and protein. When we perform resistance training at a moderate to high intensity we are breaking down the muscle tissue, creating "micro tears." The protein is necessary to build and repair these tears so the muscle increases in strength and density. We need the carbohydrates to help get the protein into our muscle cells. Therefore, the optimal post-weight training (i.e. resistance training) meal is a potato and chicken or fish, a protein shake with a banana and nonfat or soy milk, oatmeal with a scoop of protein powder, cottage cheese and fruit, egg whites and toast, or some kind of lean quality protein between two slices of whole grain bread. Evidentially, whey protein is a very effective post-workout protein supplement. It has been proven to get into muscle cells faster than any other protein source.

The bottom line is to workout at a high enough intensity to warrant a post-workout meal. While a 15-minute walk has many benefits, it isn't going to be enough to deplete glycogen stores. I am talking about a workout that lasts more than 30 minutes, one that makes you sweat and gets your heart pumping to at least 7 out of 10 on a scale of intensity. If you are planning to run errands or go to work after your exercise session, be sure to plan your post-workout meal ahead of time and take it with you. It is important to eat within an hour, preferably 30 minutes after the completion of the workout.

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