What should I eat after exercise?

What should I eat after exercise?

Eat a light snack within 30-45 minutes of finishing exercise.

Choose a snack that is:

  • 100 – 200 calories
  • High in carbohydrates
  • Low to moderate in protein

A sample post-exercise snack is 1 cup of non fat chocolate milk. This snack contains: 160 calories, 32 grams (g) of carbohydrates, and 8 g of protein

A common recommendation is to eat a post-exercise snack that contains a 2:1 or 3:1 ratio of carbohydrates to protein.

American College of Sports Medicine, American Dietetic Association, Dietitians of Canada (2009). Joint Position Statement: Nutrition and Athletic Performance. Medicine and Science in Sports & Exercise. 42;3:709-739

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