Refueling - Post Workout Eating

Refueling after a work out is critical! During exercise, your body breaks down the carbohydrates in your system. If you do not replete your carbohydrate stores after exercise, then your body will be forced to break down muscle tissue for energy. It is vital to replenish carbohydrate stores after exercise so that your body will instead break down carbohydrates for energy. The best post work-out snacks should contain carbohydrates, proteins, and even healthy fats.

Tips:

• If snacks are not readily available after work out, drink a cup of juice (check label for 100% fruit juice)
• Carry string cheese and crackers with you to the gym to eat afterward
• A highly recommended post-workout drink is low-fat chocolate milk – the combination of carbohydrates and protein is perfect for restoring your body after a work out
• Make sure to eat 45 minutes or less AFTER exercising
• Bananas and peanut butter is a very portable, convenient refueling snack

Recipes:

Banana Cream Pie Shake - Yield: 2 servings (serving size: 1 cup)

Ingredients:
1 cup sliced ripe banana (about 1 large)
1 cup vanilla low-fat yogurt
1/2 cup 1% low-fat milk
2 tablespoons whole wheat graham cracker crumbs (about 1/2 cookie sheet)
1 tablespoon nonfat dry milk
1/2 teaspoon vanilla extract
3 ice cubes (about 1/4 cup)

Directions:
Arrange banana slices in a single layer on a baking sheet, and freeze until firm (about 1 hour).Place frozen banana and remaining ingredients in a blender. Process until smooth. Sprinkle with graham cracker crumbs. Serve immediately.
Nutrition Facts: Calories: 329; Total Fat: 3g; Fiber: 1.5g; Protein: 21g

Total Recovery Burgers - Yield: 2 servings
Ingredients:

10 oz ground turkey, formed into 2 patties
4 tbsp teriyaki sauce
2 slices fresh pineapple
2 thick slices red onion
2 whole wheat buns, toasted
½ jalapeno, sliced
2 slices Swiss cheese

Directions:
Divide the ground turkey into two patties. Baste with the burgers with teriyaki sauce. While the burgers cook, grill the pineapple and onion until lightly charred. Put each burger on a bun and layer on onion, pineapple, jalapeno, and cheese; top with more sauce.
Nutrition Facts: Calories: 547; Total Fat: 19g; Fiber: 4.2g; Protein: 39g

Quick Granola Bars - Yield: 3 dozen
Ingredients:

1/2 cup reduced-fat creamy peanut butter
1/3 cup honey
1 egg
2 tablespoons canola oil
1 teaspoon vanilla extract
3-1/2 cups old-fashioned oats
1/2 cup packed brown sugar
3/4 teaspoon salt
1/3 cup dried fruit or raisins
1/3 cup dark chocolate chips

Directions:
In a large bowl, beat the peanut butter, honey, egg, oil and vanilla until blended. Combine the oats, brown sugar and salt; add to the peanut butter mixture and mix well. Stir in chips and dried fruit. (Batter will be sticky.)
Transfer to a 13-in. x 9-in. baking dish coated with cooking spray. Bake at 350° for 12-15 minutes or until set and edges are lightly browned. Cool on a wire rack. Cut into bars.
Nutrition Facts: Calories: 151; Total Fat: 9g; Fiber: 1.3g; Protein: 5.8g

Nutrition Intern - Cohort VII