Flex_USA_JulyAugust_2017_2

FOOD & SUPPS
ASK THE R.D.
I DON’T LIKE SPORTS
DRINKS OR ANY OF
THAT SUGARY STUFF.
ARE THERE ANY FRUITS
I CAN HAVE POST-
WORKOUT INSTEAD?
—MICHAEL A., CARMEL, IN
CARBOHYDRATES
are very important for
stopping the catabolic
effect that training
causes. Consume them
as soon as possible
after training—if you go
without them for more
than a couple of hours
after your workout, the
window that allows for
your best gains closes
until your next lift.
There’s another
reason, too. If you’re
training hard, you’re
depleting your muscles’
glycogen levels, which
need to be replenished.
This necessitates taking
in carbs—with some
protein mixed in—so
you can refill glycogen
stores and be fully
recovered for your next
session. (Recommended
carbs-to-protein
ratios usually range
from 2-to-1 to 4-to-1.)
According to dietitian
Chris Mohr, Ph.D.,
sports drinks are a
good choice for
endurance athletes, but
fruit is better after the
average weight-training
session. “Fruits provide
the necessary carbs,
as well as nutrients,
which are great for
your body, like fiber,
vitamin C, and a whole
slew of other powerful
vitamins, minerals, and
antioxidants,” Mohr says.
It’s also always
preferable to take in
some natural sugars
rather than the
processed sugars like
high-fructose corn
syrup that are added
to most sports drinks.
If you can supplement
the fruit with a
protein shake made
with skim milk (which
provides more helpful
carbs through lactose)
it should provide
optimal recovery. Or,
as Mohr suggests, just
toss the fruit into
the blender while you
make your postworkout
shake. Greek
yogurt with fruit is
another option.
As for which
particular fruits to go
for, check out our
suggestions below.
DID YOU
KNOW?
FIVE TO TRY
ORANGES BANANAS PINEAPPLES STRAWBERRIES KIWIS
SAM KAPLAN
88 FLEX | JULY/AUG ’17