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.
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