The Food Medic - E4 Ask Dr Hazel: What to eat after a morning workout

Episode Date: July 25, 2022

Welcome back to Ask Dr Hazel, our mini episodes that drop each week answering questions submitted by you. Our listener question this week is “What should I eat after I workout? I go to the gym in the mornings, and I go straight to work after. What should I take with me, or buy to eat?”Thank you to everyone who has sent in questions already and if you would like to submit a question to the podcast - on any topic related to health, fitness, nutrition, or mindset - please send your voice recorded question to [e-mail]. Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit podcastchoices.com/adchoices

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I answer questions submitted by you. So let's hear from this week's listener. Hello, Dr. Hazel. I absolutely love the Food Medic podcast and I'm so excited for season eight. I have a question for you today. And my question is, what should I be eating after workout? Because basically, I usually go to the gym in the mornings and I have to go to work straight after. So I need to bring something with me or pick something on the way. Well, I can't wait to hear your answer. And thank you so much. Thank you so much for your question and for showing your love for the podcast. Okay, so when it comes to post-workout nutrition, I want you to remember the four R's of recovery nutrition, rehydrate, refuel, repair, reinforce. So rehydrate with

fluids to help replenish the fluids and electrolytes you lost when you're exercising. Typically water is enough for this unless you were exercising for a long time or in the heat or sweat losses were very high. You want to refuel with carbohydrates to replenish the glycogen stores so those carbohydrate stores in your muscles and you also want to repair and protein is used here to repair and build new muscle and while the amount of protein you need will vary based on your body weight in general 20 to 30 grams of protein per meal is a good rule of thumb and finally the fourth R is reinforce so recovery should not only focus on macronutrients but but micronutrients as well. So that includes vitamins and minerals.

You want to reinforce your immune system with antioxidant rich foods, such as colorful fruits and vegetables in the post-exercise period, but also across the day. So some ideas that you can make ahead of time or take with you, because you mentioned that you're going to the gym early, you need to bring something with you or pick up something on the go. A smoothie is a great idea. Make it with yogurt or protein powder. Add some dairy or soy milk, banana, oats, berries,

and you could also add some nut butter in there. So you're getting your hydration, so your fluid. You're getting in your protein from your yogurt or protein powder, and you're also getting in your carbs from the banana, the oats and the berries and some fats from the nut butter. So it's a really balanced breakfast. Another idea is having a pot of Greek yogurt or soy yogurt with fruit and granola. The reason I keep saying soy as an alternative to dairy is because in terms of its protein profile, it's quite similar to dairy. So it's quite high in protein. Not all dairy free alternatives are high in protein. So having a pot of yogurt with fruit

or granola, fruit and granola actually. You could make some overnight oats. I've got loads of recipes on my website. And you can make this with porridge oats chia seeds yogurt milk and fruit that's my personal favorite you could make some mini frittatas or egg cups so you can make them ahead of time put them in the fridge and then bring them with you if you're grabbing something out and about you could pick up a porridge or a bircher muesli maybe if you wanted to add in some extra protein you also have the option of maybe buying a pot of yogurt on the side and stirring it in or adding some nut butter some extra nuts and seeds just kind of zhuzh it up add a bit more protein um you could also grab pots of yogurt and maybe bring some granola or muesli

in a tupperware with you if you have a kitchen at the office maybe bring some granola or muesli and a Tupperware with you. If you have a kitchen at the office, maybe make some toast or a bagel when you get there and add some banana and peanut butter. Or you can make some porridge with milk and a spoonful of nut butter when you're there. So hopefully there's some ideas and they shouldn't take you too long to make. Most of them you can make ahead of time and they're all very good from a nutrition perspective in the post workout period thank you so much for submitting your questions thank you for continuing to support the food medic podcast and to any listeners who would like to submit their own question you know what to do drop us an email at lindsay at thefoodmedic.co.uk and make sure to send your question in an audio file for your chance to be featured. I'll see you again next time.