Flex_USA_JulyAugust_2017_2
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FOOD & SUPPS<br />
ASK THE R.D.<br />
I DON’T LIKE SPORTS<br />
DRINKS OR ANY OF<br />
THAT SUGARY STUFF.<br />
ARE THERE ANY FRUITS<br />
I CAN HAVE POST-<br />
WORKOUT INSTEAD?<br />
—MICHAEL A., CARMEL, IN<br />
CARBOHYDRATES<br />
are very important for<br />
stopping the catabolic<br />
effect that training<br />
causes. Consume them<br />
as soon as possible<br />
after training—if you go<br />
without them for more<br />
than a couple of hours<br />
after your workout, the<br />
window that allows for<br />
your best gains closes<br />
until your next lift.<br />
There’s another<br />
reason, too. If you’re<br />
training hard, you’re<br />
depleting your muscles’<br />
glycogen levels, which<br />
need to be replenished.<br />
This necessitates taking<br />
in carbs—with some<br />
protein mixed in—so<br />
you can refill glycogen<br />
stores and be fully<br />
recovered for your next<br />
session. (Recommended<br />
carbs-to-protein<br />
ratios usually range<br />
from 2-to-1 to 4-to-1.)<br />
According to dietitian<br />
Chris Mohr, Ph.D.,<br />
sports drinks are a<br />
good choice for<br />
endurance athletes, but<br />
fruit is better after the<br />
average weight-training<br />
session. “Fruits provide<br />
the necessary carbs,<br />
as well as nutrients,<br />
which are great for<br />
your body, like fiber,<br />
vitamin C, and a whole<br />
slew of other powerful<br />
vitamins, minerals, and<br />
antioxidants,” Mohr says.<br />
It’s also always<br />
preferable to take in<br />
some natural sugars<br />
rather than the<br />
processed sugars like<br />
high-fructose corn<br />
syrup that are added<br />
to most sports drinks.<br />
If you can supplement<br />
the fruit with a<br />
protein shake made<br />
with skim milk (which<br />
provides more helpful<br />
carbs through lactose)<br />
it should provide<br />
optimal recovery. Or,<br />
as Mohr suggests, just<br />
toss the fruit into<br />
the blender while you<br />
make your postworkout<br />
shake. Greek<br />
yogurt with fruit is<br />
another option.<br />
As for which<br />
particular fruits to go<br />
for, check out our<br />
suggestions below.<br />
DID YOU<br />
KNOW?<br />
FIVE TO TRY<br />
ORANGES BANANAS PINEAPPLES STRAWBERRIES KIWIS<br />
SAM KAPLAN<br />
88 FLEX | JULY/AUG ’17