Post-Workout Power-Ups: What to Eat and Drink

After you exercise, your body needs to do three things: rehydrate, refuel, and rebuild.Rehydrate: You lose water through sweat. Drinking water is key to getting that fluid back.Refuel: Your body uses stored energy called glycogen. You need carbohydrates (like from fruit or bread) to fill that energy tank back up.Rebuild: Exercise creates tiny tears in your muscles (that's how they get stronger!). You need protein (like from yogurt or nuts) to repair and rebuild them.Try to have a snack with carbs, protein, and water within 30-60 minutes after you finish your activity!

Scenario: You just finished a 90-minute soccer practice on a warm day. You're tired, sweaty, and hungry.The Goal: Get fluids, carbs, and protein into your body quickly.Hydrate First: Start by drinking a good amount of water.Choose a Smart Snack: A glass of low-fat chocolate milk is a perfect choice. It gives you fluid for hydration, sugar (a carb) for quick energy, and protein from the milk to start muscle repair.Another Great Option: A banana (for carbs) and a handful of almonds (for protein), along with your water bottle.

Scenario: You've just completed a two-hour dance rehearsal. You don't want a heavy meal, but you need to recover before doing homework.The Goal: A light but powerful snack to help with muscle soreness and energy levels.Hydrate: Sip on water as you stretch and cool down.Find a Balanced Snack: A small tub of Greek yogurt with a handful of berries is an amazing choice. The Greek yogurt is packed with protein to help your muscles, and the berries provide carbohydrates and vitamins.Why it Works: This snack refuels you without making you feel overly full or sluggish.