The Challenge:  Have a post-workout meal or snack within 30-45 minutes after you finish.

How does this help my nutrition?

To improve your fitness level, you must consume carbohydrates after exercise to replenish energy and protein to repair damaged and build new muscle tissue.  Refueling with a 2:1 carbohydrate to protein ratio meal or snack and within 30 to 45 minutes results in optimal muscle repair and recovery.

Try some of the following:

  • 1 (5.3oz) container Greek yogurt + 1 medium banana
  • 1-2 hard-boiled eggs + 1 medium apple
  • ½ cup low-fat cottage cheese + ¾ cup berries
  • A meal containing whole grains, lean protein and vegetables

If you haven’t see Paige’s nutrition presentation, check it out on One on One’s Facebook page!