We always mention refuelling after a workout at the studio for a reason. You’ve worked hard and it’s important to give your body the fuel it needs to repair muscles and replenish energy stores.
Your body’s demands for protein will be higher when you’re exercising regularly. Straight after exercise, your body will need protein to rebuild muscle tissue, as well as provide energy. Protein sources include meat, dairy, poultry, fish, pulses (beans, lentils and peas), seeds and nuts.
Carbohydrates can provide vital fuel before, during and after exercise. After working out your body will use carbohydrates to replenish energy stores (glycogen) that its used up. Your body will also increase insulin levels in response to carbs, stimulating the uptake of amino acids (protein building blocks) into the muscles for that repair process. It’s best to favour ‘complex carbs’ to give your body slower release energy, examples: whole grains, sweet potato, oats.
Try and eat a protein-carbohydrate snack or meal 30 mins after class to help your recovery and keep energy levels high.
Quick recovery snacks to try:
Apple & a handful of mixed nuts
Oatcakes, sliced banana & nut butter
Pitta bread & hummus
Fruit smoothie with protein powder (eg whey or pea protein)