Refuel Post-Exercise

For the month of June we are counting down 30 Days to Summer with registered dietitian Stefanie Senior. Each day she will reveal a new tip to help you reach your summer health goals. Join the conversation through Live Right Now's Facebook Event, "30 Days to Summer" and share your own tips and successes or post questions and feedback. We will enter your name into a draw for a free Skype nutrition consultation with Stefanie.

June 28th ... 3 days to summer...

Refuel post-exercise. To help refuel, repair and build muscle, aim to eat carbohydrate (whole grains, starchy vegetables, or fruit) and protein (meat, fish, poultry, seafood, eggs, tofu, soy, milk, yogurt, or low fat cheese) within an hour after working out. Make sure to have a full protein serving combined with at least one serving of carbohydrate after a strength-training workout. 

1 serving of protein = 3 oz meat, poultry, fish, seafood; 2 eggs or 4 egg whites; ¾ cup Greek yogurt or cottage cheese, or 150 g tofu. 

1 serving of grains = 1 slice bread, 1/2 small bagel, 1/2 cup whole grain cereal or oatmeal, 1/2 cup whole grain rice, pasta or couscous 

1 vegetable or fruit serving = 1/2 cup raw, cooked or frozen fruit or vegetables, 1 small piece of fruit, 1 cup of salad or leafy greens

see the full month of tips here

To encourage thoughtful and respectful conversations, first and last names will appear with each submission to CBC/Radio-Canada's online communities (except in children and youth-oriented communities). Pseudonyms will no longer be permitted.

By submitting a comment, you accept that CBC has the right to reproduce and publish that comment in whole or in part, in any manner CBC chooses. Please note that CBC does not endorse the opinions expressed in comments. Comments on this story are moderated according to our Submission Guidelines. Comments are welcome while open. We reserve the right to close comments at any time.

Submission Policy

Note: The CBC does not necessarily endorse any of the views posted. By submitting your comments, you acknowledge that CBC has the right to reproduce, broadcast and publicize those comments or any part thereof in any manner whatsoever. Please note that comments are moderated and published according to our submission guidelines.