Snack on Blueberries

5 Essential Post-

Workout Snacks

• Complex carbohydrates, like whole grains and fruits, are great for long lasting energy.

• Carbohydrates should be consumed immediately after a workout in order to build muscle and replenish your muscles’ energy stores.

• A post-workout meal should be eaten as soon as possible, but no later than 2 hours after your workout!

• If you choose to use a protein powder,

opt for whey protein, which promotes lean muscle growth and reduction in body fat.

For further reading, please visit: https://asas.confex.com/asas/jam2014/webprogram/

Paper7116.html http://www.ncbi.nlm.nih.gov/pubmed/22564864

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC538506/

www.beginnertriathlete.com/cms/article-detail.asp?articleid=2420

http://www.bodybuilding.com/fun/eat-for-anabolism-pre-post-workout-nutrition-for-muscle-

growth.html

Fast Facts for Fast Results!

Exercising creates tiny rips in muscle fibers that ultimately become inflamed or swollen (and are the reason you feel sore after a good workout). Blueberries contain powerful compounds called anthocyanins that help the body repair this inflammatory damage. Eating these miniature powerhouses will speed up recovery time and get you back to the gym faster!

1

Eat Pineapple Pineapples contain bromelain – a pain relieving and inflammation-fighting compound found in the juice and stem of the fruit. Bromelain is often used to treat minor sports injuries and short-term inflammation, which is perfect for that post-gym muscle soreness.

2

Ditch commercial sports drinks and replace them with chocolate milk! Chocolate milk provides a higher concentration of important electrolytes, like potassium, which is necessary for rehydrating the cells of the body. It also provides protein and carbohydrates, which are important sources of fuel.

Drink Chocolate Milk With 11-14 grams of protein per cup, kefir

has shown promise in helping to improve endurance training when consumed after workouts. Kefir is similar to yogurt, but contains casein, a valuable protein, as well as natural sugars, which help to replenish the body’s energy stores. Kefir is available in many grocery stores across the US.

How much protein do you need today?

4 3

lbs 2.2

kgs =

.8 1.2 1.6

Multiply weight (kg) by:

Not very active

Moderately Active

Endurance/Lifting

= g protein

Strawberry Banana Smoothie

• 1 large banana • 1 cup fresh or frozen strawberries • 1 cup of kefir

Directions: Blend with ice for consistency.

Good Sources of Protein

• Chicken breast • Egg whites • Lentils • Peanut butter • Oats • Beans • Dairy

5 Filled with slow release carbohydrates and 4-6 grams of protein per serving, hummus provides the resources needed to maintain energy levels after a workout. Hummus is a non-meat protein, made from chickpeas and ground sesame and is great to pair with whole grain pita bread.

Try Kefir

Dip into Hummus

Sources

Aljahdali, M. (2012, September 25). blueberry. Retrieved from https://www.flickr.com/photos/maryoom-132/8027882602/in/photolist-avCv3v-ayiPnu-2jW7aN-3aRtfp-axrGNL-bqH3gX-5aJC9S-FTAoa-deoZP1-bqnqBW-eM4KeN-8T28AG-cfz81Q-oZkzzz-6p6n7g-8kLzCy-cVEP7o-f41r4D-d5HCQJ-5qFGPw-6yAGBJ-pwp21L-bQskE-cwEbuC-8tyLKB-m1nBp-cf4RE9-q93YA7-a5pFmN-ffAxwB-9Rfv1u-f6MS19-6ERmzi-a7u9Vj-oRjaP4-6u8xEr-3LcxBB-81AC3b-6EY3QZ-oGR2Bm-cgDvGb-e7tAa5-nEwCEM-9qvBVX-8dkNw2-akt8ae-5gLCxn-8sSjdu-9sRWEn-9414nn

American Dietetic Association, Dietitians of Canada, American College of Sports Medicine. (2009 March). Nutrition and athletic performance. Medicine & Sports in Sports & Exercise, 41, 709-731.

Brien, S., Lewith, G., Walker, A., Hicks, S., Middleton, D. (2004, Oct 6). Bromelain as treatment for osteoarthritis: a review of clinical studies. Hindawi, 3, 251-257.

Clark, N. (2012, January 19). Recovering from hard exercise: how to refuel. Retrieved from http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=2420

Geiger, B. (2015, March 18). Eat for anabolism: pre- and post-workout nutrition for muscle growth. Retrieved from http://www.bodybuilding.com/fun/eat-for-anabolism-pre-post-workout-nutrition-for-muscle-growth.html

McAnulty, L.S., Nieman, D.C., Dumke, C.L., Shooter, L.A., Henson, D.A., Utter, A.C., Milne, G., McAnulty S.R. (2011, November 23). Effect of blueberry ingestion on natural killer cell counts, oxidative stress, and inflammation prior to and after 2.5 hours of running. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/22111516

McLeay, Y., Barnes, M.J., Mundel, T., Hurst, S.M., Hurst, R.D., Stannard, S.R. (2012, May 7). Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage. Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583121/.

Pavan, R., Jain, S., Shraddha, Kumar, A. (2012 December 10). Properties and therapeutic application of bromelain: a review. Hindawi.

Piñera, H. (2014, February 27). Punto de apoyo. Retrieved from https://www.flickr.com/photos/hernanpc/6788702542/in/photolist-bkTSKy-oa8oXr-pJ9nvu-grmHHK-2PEWt5-5NoDTU-pZJahr-efjfPA-25w69x-nTQQud-6ZZCiC-pFoXiM-9tKpiS-81jXVE-4RxPD1-9eyaqy-pc4mns-6wdNZ-qGZBPQ-338chg-iesBKM-8m64SQ-8FvGjD-4SBFo5-8m65eJ-8m65d9-87i7Ne-ki5SkH-8HcyAD-e7uZVP-7R433Q-go9cDC-oNA1vm-dYB2ex-ogL5iZ-h3FS2E-8dySVv-huZQTV-f2HxJv-qBmkSN-8m65bJ-8m2Usn-8m2UqV-8m2UpM-8m656j-8m655f-8m653w-8m2Ujg-8m64ZG-8m2Uh6

U.S. Department of Agriculture. (2013, June 28). choc milk web. Retrieved from: https://www.flickr.com/photos/usdagov/9160426968/