What to Eat After Your Workout

What you eat and drink after your workout – and when – can have a big impact on your next performance.

What do you eat first after a workout? Most athletes pay fairly good attention to what they eat before exercising, but afterwards – for some – it’s almost as if ‘anything goes”. Eating the right foods and beverages after exercise does more than just replenish your draining fuel supply – it helps your body get ready for your next round of activity too. If you work out hard regularly, what you eat, and when, can make a big difference in your overall performance.

Keep in mind that refueling is geared primarily to those doing extended and strenuous bouts of exercise. If your usual activity is a daily walk or brief swim, your regular meals and snacks should take care of your nutritional needs as long as your diet is healthy and well-balanced – but always stay on top of your fluid intake.

What To Eat And Drink After Exercise

Replenish Fluids And Salts

When you exercise, sweating causes you to lose important body salts – like sodium and potassium – that need to be replaced. Many advanced athletes get in the habit of weighing themselves before and after exercise, in order to figure out how much fluid needs to be replaced. For each kilogram of weight lost during activity, you should drink about 1 liter of liquid.

What to Drink

Water is fine as a fluid replacer, since you’ll be eating afterwards – which means you’ll pick up carbohydrate, sodium (and likely some potassium) from your foods. For those who don’t normally drink high-calorie liquids, this is the one time they might drink fruit juices, since they provide fluid, carbohydrate and, depending on the fruit, potassium too. Sports drinks are great since they provide not only fluid and carbs, but the right balance of salts that have been lost through perspiration, too. And they usually have a mildly light, sweet taste that often encourages you to drink more.

Your Body Needs Carbohydrates

After an intense workout, your body has burned through a lot of carbohydrate – the primary fuel that keeps your muscles working – and it’s important to refuel as soon as you can. The recommended amount is about 1.4 grams of carbohydrate per kilogram of body weight. That’s about 100 grams of carbohydrate for someone weighing 75 kg. Healthy carbohydrates – fruits, whole grains and the natural carbs in dairy products – are a good place to start with post-workout snacking.

Your Body Needs Protein

A bit of protein is important in recovery too, since it helps to stimulate muscle repair and growth after strenuous exercise. In most cases, about 10 grams of protein will suffice. 

The ideal post-exercise meal or snack contains a combination of healthy carbs and protein, which is why athletes often turn to foods like a sandwich on whole grain bread, a dish of yogurt and fruit, a protein shake made with milk and fruit, or specially formulated recovery beverages.

Meal Timing Matters Too

When you exercise, your muscles become very sensitive to the nutrients that are available –

and that sensitivity lasts for a limited amount of time. That’s why many athletes who want to

optimize muscle recovery pay attention to this “metabolic window” – the time period of about

30-45 minutes after exercise during which you should try to eat your carbs and protein. During this critical time after you exercise, your muscle cells are more sensitive to the effects of insulin, a hormone that helps transport amino acids (from protein) into your cells.

Insulin also works to drive carbohydrate into the cells, where it is stored in the form of glycogen. This stockpile of carbohydrate can then be used to provide energy to working muscles during the next bout of activity. And, once you kick this fuel storage process into gear, you can keep it going for up to eight hours if you continue to provide your body with a shot of carbohydrate every two hours.

Written by Susan Bowerman

MS, RD, CSSD. Susan is a paid

consultant for Herbalife

Let’s talk about... Soy Protein

Soy protein is high-quality protein isolated from soybeans. Most of the fat and carbohydrate of the soybean has been removed, leaving a nutrient-rich and satiating protein that offers several benefits from heart health to weight management.

Soy protein is a complete plant-based protein. Similar to animal protein, it provides our bodies with the full range of essential amino acids.

This complete vegetarian protein boasts naturally-occurring phytonutrients that promote health, provide energy for daily activities and meet the amino acids needs of growing children and adults alike.

According to the U.S. Food and Drug Administration, consumption of 25 grams of soy protein per day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Sixteen other countries have also authorized heart health claims for soy protein.

Soy protein is also a great addition to long-term weight-management programs, as it helps keep hunger at bay. It has been shown in clinical studies to support weight loss, while supporting lean body mass.

Studies show that this popular plant-based protein also supports muscle development and can help promote increased strength during resistance exercise training.

Key Facts

• High-quality plant-based protein

• Provides all essential amino acids

• Highly digestible protein

Key Benefits

• Helps build and repair body tissues

• Provides energy and stamina

• Satisfies hunger and gives a feeling of fullness

• Supports lean body mass

• Helps reduce the risk of heart disease when consumed in appropriate amounts as part of a diet

low in saturated fats and cholesterol

Cristiano Ronaldo and Herbalife Team Up for Good Nutrition

In the competitive world of professional sports, good nutrition can be a key advantage. Global sports icon and international soccer star Cristiano Ronaldo believes that it is essential. That’s why the Portuguese winger/forward is joining forces with Herbalife to promote great nutrition and regular exercise for people of all activity levels.

“I strongly believe in the importance of the right nutrition for me as an individual, both on and off the field,” says Ronaldo. “I am looking forward to working with Herbalife, as a company that shares my passion and brings such expertise and knowledge in the area of sports nutrition.”

Herbalife Chairman and Chief Executive Officer Michael O. Johnson says that teaming up with Ronaldo is a natural. Ronaldo is a leader on his team and Herbalife is a leader in global nutrition. “One of the most exciting elements of our new relationship is that we will be working with Ronaldo to develop cutting edge sports nutrition products together, which will be cobranded,” said Johnson.

Ronaldo is already working with Herbalife Senior Director of Sports Nutrition Dr. John Heiss on a comprehensive product line. As his official nutrition sponsor, Herbalife will also work with Ronaldo to optimize his own nutrition program and provide him with a range of products to support his demanding training regimen. Finally, he will team up with the Herbalife Family Foundation to develop programs that assist nutritional health and education initiatives.

Johnson says Herbalife gets positive exposure from more than 100 sponsorships of athletes, teams and sports events. “The world is wearing the Herbalife brand and it is a testament to our products that Herbalife is attracting interest from renowned athletes in Europe and around the world.”

Interesting Facts

• He was born in Funchal, Madeira, Portugal, on February 5, 1985.

• He has played for several different football clubs, including Andorinha (Portugal), Nacional (Portugal), Sporting CP (Portugal), Manchester United (England) and Real Madrid (Spain).

• In the 2010–11 season, he became the first player in La Liga to score more than 40 goals in one season. He then repeated this achievement with 46 goals in the 2011–12 season.

• From 2009–2013, he averaged more than one goal per game, making him one of the most prolific goal scorers in soccer history.

Nobel* Laureate and Herbalife Nutrition Advisory Board Member is a Heart Health Advocate

Louis Ignarro, Ph.D., and Nobel* Laureate in Medicine, has a mission to educate the world about heart health. “I wanted to work with Herbalife to share the life-changing benefits of Nitric Oxide, and this enriching relationship has allowed me to spread the good news about endothelial wellness and heart health across the globe,”he said. A member of the Herbalife Nutrition Advisory Board (NAB) and consultant to Herbalife, Dr. Ignarro has dedicated himself to the study of Nitric Oxide. “My research experience and expertise in the field of Nitric Oxide has provided me with an incredible understanding into the function of our cardiovascular system. It is this knowledge that has helped me to propose nutritional solutions for the support of heart health, especially with respect to the production of Nitric Oxide.

Since reaching an agreement with Herbalife in 2003, he has spoken to over 5 million people about Nitric Oxide and cardiovascular wellness and endorsed six cardio products, including Prepare dietary supplement, part of the Herbalife24 line. As a NAB member, he educates and trains Herbalife Independent Distributors on the principles of nutrition, physical activity and a healthy, active life.

Dr. Ignarro thinks that a positive culture sets Herbalife apart. “The passion to help people lead healthy lives that is exhibited by the Distributors and the executive team at Herbalife makes it unique. It is that passion for health and wellness that originally attracted me to Herbalife.” 

In his own fitness routine, Dr. Ignarro likes to mix things up for maximum effect. “Although I love marathons, I’ve replaced my daily runs with an average of 30–40 miles on my bike each day. I love riding because it’s time I spend with my wife, Sharon. When I don’t ride, I hit the gym and either run on the treadmill or complete a spin class and lift weights.”

Interesting Facts:

• Has a Ph.D. in pharmacology and is a distinguished professor of pharmacology at the University of California, Los Angeles†

• In 1998, he won the Nobel* in Medicine, along with two other researchers, for his discoveries showing the powerful ability of Nitric Oxide to support energy and vascular and circulatory health

• Author of the best-selling book “NO More Heart Disease,” which is based on his research into Nitric Oxide

*The Nobel Foundation has no affiliation with Herbalife and does not review, approve or endorse Herbalife® products.
†Titles are for identification purposes only. The University of California does not endorse specific products or services as a matter of policy.

Let’s talk about...Aloe

Aloe vera is a species of succulent plant that originated in North Africa and has been used for over 2,000 years for the treatment of a wide range of external and internal conditions.

Today aloe plants are grown in tropical and sub-tropical regions, including Mexico, China and parts of Asia.

Although valued for its soothing and moisturizing effects on the skin, aloe also delivers benefits inside the body. Most notably, aloe is used to promote a healthy digestive system, the process by which food and liquid are broken down into small molecules that the body can use to build and nourish cells and provide them with energy.

This impressive plant supports nutrient absorption, thereby enabling our bodies to take full advantage of the various nutrients we consume. Aloe also offers antioxidant support, which helps to protect cells and reduce free radical tissue damage by preventing the formation of radicals.

Aloe vera has also been used traditionally to soothe the stomach from occasional discomforts, such as indigestion and upset stomach.

Although commonly an ingredient in topical lotions and gels, aloe vera is also incorporated into many food products, including beverages and teas, thanks to its many digestive health benefits.

Key Facts
• The main chemical constituents in aloe are polysaccharides, of which the main compound is Acemannose
• Aloe vera enhances absorption of Vitamins C and E

Key Benefits
• Supports healthy digestion
• Contributes to good intestinal health
• Aids in nutrient absorption
• Provides antioxidant activity

What Is The Glycemic Index And How It Can Help You Choose A Healthy Diet

The Glycemic Index measures the effects of carbohydrate-containing foods on sugar levels in your bloodstream. Whenever you eat and digest carbohydrate-rich foods – foods like fruits, vegetables, grains and sweets – the end result is a rise in your blood sugar (your blood glucose). This sugar in your blood is important as it is the primary fuel for your brain and muscles and is, in large part, what keeps you going mentally and physically throughout your day.

However, not all carbohydrate-containing foods cause your blood sugar to rise to the same degree and this is where the Glycemic Index (or GI) comes in. The GI ranks foods according to how much, and how rapidly, they cause the blood sugar to rise after they’re eaten.

How was the Glycemic Index established?

The first paper on Glycemic Index was published over 30 years ago1 , in which a small group of healthy people were used to establish the index. The volunteers were fed each of the 62 foods in whatever amount was necessary to supply 50 grams of carbohydrate (which varies a lot from food to food – it takes about 60 baby carrots but a mere handful of cooked white rice), and their blood sugar

measurements were then taken several times over a 2-hour period. The effect of each food on blood sugar was compared to the effect of 50 grams of pure glucose (the form of sugar in your bloodstream), which was given a value of 100. So, foods that caused the blood sugar to rise quickly and steeply had a number closer to 100, while foods that caused a less dramatic rise in sugar had a lower GI.

Which foods have the highest Glycemic Index?

The highest GI foods are those that are low in fiber, but starchy or sugary – foods like white bread, sweet breakfast cereals, noodles, fruit juices and white rice. Since they are digested and absorbed relatively quickly, these high Glycemic Index foods tend to cause fairly large and rapid rises in blood sugar.

While we do need sugar in the blood to fuel our activities, such large surges are unnecessary, and ultimately, unhealthy. That’s because a quick spike in your blood sugar is often followed by a steep drop – and suddenly you’re craving something sugary to boost your blood sugar levels back up. And then, the cycle starts all over again. If you wind up snacking on sugary foods all day long, there’s

a good chance you’ll take in more calories than you need - which will be put into storage on your belly and thighs.

Which foods have a low Glycemic Index?

On the other hand, the lowest GI foods are those carbohydrate-rich foods that are whole and unprocessed. Vegetables, whole fruits, beans, and most 100% whole grain foods – like brown rice, rolled oats, barley, quinoa and 100% whole grain bread have relatively low Glycemic Index rankings. That’s because they’re high in fiber, which means they take longer to digest, and so your blood sugar

rises more gently after you eat them.

Rather than a big spike in blood sugar, these wholesome foods lead to a slower release into your bloodstream, which provides you with more sustained energy. And, thanks to their high-fiber content, they’re more filling too. Therefore, a diet that emphasizes low GI foods can be a good strategy for weight control.

What really matters: the total carbohydrate load of your diet

If you use the GI as a guide to choosing what to eat, it can steer you towards foods that are less “carb heavy” – like whole grains and veggies – with fewer calories per bite. But you should know that this isn’t always the case. Some foods (like ice cream) have a low Glycemic Index because their high fat content slows digestion – which means they don’t cause a big spike in blood sugar after they’re eaten. On the basis of GI alone, you might conclude that ice cream was a good thing to include in your “low GI” diet.

On the other hand, some healthy foods have a high Glycemic Index value which can be a bit misleading if you don’t consider portion size. Take watermelon for example. You’d need

to eat 5 servings of watermelon to get the 50 grams of carbohydrate needed to determine the GI. But a typical serving doesn’t contain nearly that much – and doesn’t contribute much to the overall carbohydrate load of your diet. If you were to focus on GI values alone, you might end up omitting some healthy fruits unnecessarily.

That’s why it’s better to look at the Glycemic Index of your diet as a whole, rather than

getting hung up on individual foods.

Adjusting the Glycemic Index of your diet

To cut back on your high GI foods and reduce the carbohydrate load of your diet overall, here are some switches you can easily make. Instead of white rice and potatoes, switch to brown rice or other whole grains like cracked wheat, barley, millet or quinoa – or substitute with beans, lentils or sweet potatoes. Rather than drinking a lot of calories from high Glycemic Index fruit juices, eat whole fresh

fruits instead – have berries on cereal, or a whole piece of fruit for a snack or dessert. Switch from refined white breads, crackers and snack foods to products that are made with 100% whole grain – or try nuts instead of chips for snacks.

Whole and lightly processed low GI foods are more bulky and filling than their refined cousins, which means they retain their natural vitamins, minerals and healthy antioxidant phytonutrients, too. And that means that you get more nutrition for your calories. By swapping out the high Glycemic Index foods and replacing with more low GI items, you can greatly reduce the overall carbohydrate

load of your diet – which can help you with calorie control while providing a healthy nutrient boost, too.

Written by Susan Bowerman

MS, RD, CSSD. Susan is a paid

consultant for Herbalife.

Herbalife Formula 1 -- Low GI tested