Macon Magazine

FEBRUARY/MARCH 2024 | maconmagazine.com 91 thought of as a snack, post-workout nutrition can also be a meal. What's the big deal about post- workout nutrition, you ask? It has to do with energy usage. When you move, your muscles require extra energy in the form of glucose, which is formed from the carbohydrates in your diet. When you exercise, your need for additional glucose is even more pronounced, and the need increases with the intensity and duration of your exercise. Your body typically stores glucose in your muscles and liver in the form of glycogen. After you've exercised for 30 minutes or so, your muscles are depleted of glycogen and require replenishment. This means that the moments immediately following your workout are prime time for nourishing your body, especially with carbohydrates. Carbs? Really? Yes, I did indeed say carbs. In a culture where carbs are often demonized in the interest of burning fat, it's important to remember that carbs are important muscle fuel. The issue with carb consumption mostly stems from two things: One, we consume high levels of refined, processed carbs that spike insulin and lead to fat gain, and two, we consume way more carbs than our bodies typically need. Eating lots of carbs while bingeing Netflix is different than thoughtfully refueling your muscles with glycogen post-workout. Good post-workout fuel includes moderate to high levels of carbs, plus protein. During exercise, muscle is damaged at a micro-level, and muscles need amino acids to repair and rebuild the tissue. Protein is formed from amino acids, so a protein boost while your muscles are repairing helps facilitate quick muscle recovery. What do I eat post-workout? Around mealtimes, I will simply consume a decently balanced meal with all the macronutrients – carbs, protein, and fat – with an emphasis on the carbs. After exercise, I'll even allow myself simple carbs that I typically avoid, like juice, for example. If it's not mealtime, I'll opt for a simple snack such as: • A piece of fruit (apple, banana) and a handful of nuts (almonds, peanuts) • A fruit smoothie with plain yogurt or kefir, frozen fruit, and banana • A yogurt parfait with plain yogurt, frozen fruit, and granola I'm usually able to put these snacks together on my own, but I'm looking forward to trying some of our local spots like Nature's Table, Da Smoothie Plug, and FOJ, which all have on-the-go smoothie options. Planning your post-workout meal or snack is a way to level up your health and aid muscle recovery strategically. If you do it right, it will help you recharge and repair without gaining extra fat. Make sure you take advantage of the post- workout window! Carbs? Really? Yes, I did inde e d s ay carbs. Shawn McClendon is an ACE-certified personal trainer and owner of Back to Basics Health and Wholeness LLC, an organization dedicated to empowering people to take control of their health and avoid lifestyle disease. He runs a YouTube health and fitness podcast, writes on health and fitness topics at shawnmcclendon.com, speaks on health and fitness, and has authored several health/fitness books.. Excellence in Education, Since 1903 St. Peter Claver Catholic School 133 Ward Street, Macon 478.743.3985 spccatholicschool.org

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