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Eating After Exercise

The Martha Stewart Show, July 2008

It's easy to work up an appetite after an hour or two of vigorous exercising -- keep on top of your fitness game by knowing what foods to avoid and what foods to devour after a workout.

Bad Foods
These seemingly healthy foods should be avoided after your workout.

Power Bar
Most power bars are loaded with sugar, and one bar can contain about 390 calories, 37 carbohydrates, and no fiber -- this is more calories than you're going to burn in your workout.

Cheddar Cheese
Cheese is a great source of calcium. But be sure to watch how much you're consuming -- 1 cube of cheddar cheese contains 85 calories; 1 cup of cheese contains 530 calories.

Almonds and Peanuts
Almonds and peanuts are loaded with calories -- one cup of roasted peanuts alone contains 860 calories and 76 grams of fat. Keep in mind that nuts aren't bad for you, but you really have to be aware of how many you're consuming.

Olives
Although olives are good for you, if you eat them after your workout, you will consume every calorie that you've just burned. In fact, one olive contains 5 calories and 1 gram of fat.

Good Foods
Instead of negating your workout with indulgent snacks, try one of these healthier alternatives.

Popcorn
Whole grain and high in fiber, popcorn is an appetizing and filling snack. One cup contains only 20 calories. And just think of the difference in portion-size between four olives (equally 20 calories) and a whole cup of popcorn.

Green Apple
After you work out, it's very important to replenish your carbohydrates in a healthy way. Green apples have the lowest amount of sugar of all apples (just 6 grams), and contain only 70 calories. Plus, since they're tart, you'll get your sweet fix.

Fiber Cereal
A half cup of fiber cereal contains 7 grams of fiber, 60 calories, 14 grams of protein, and 0 grams of fat.

Crudites with Salsa
It's much healthier to dip vegetables in salsa rather than sour-cream-based dips. This snack contains loads of vitamins and minerals while still being low-calorie. And since grocery stores are selling veggie platters already made, it's a snack that's easy to just grab and go.

Resources
Special thanks to fitness trainer Lisa Lynn for sharing this information.

Comments (3)

  • sunflowrangel 21 Jul, 2008

    Also, there aren't any "good" or "bad" foods out there, it's all how we configure them into our everyday eating plan. These words can relate to restrictions, which is not healthy at all. We should look at it as "sometimes" foods and "everyday" foods instead.

  • sunflowrangel 21 Jul, 2008

    I believe these to be lacking in substantial satiety and re-building components like protein and fat needed. Popcorn is great for a snack, but after a work-out it doesn't do much to re-build. An apple is a great source of CHO to replenish lost glycogen, but pair it with 1/2 cup low-fat cottage cheese or 1-2 tbsp of peanut butter. Cottage cheese is high in protein. Crudites with salsa I believe is a great snack, but why not try 1/4 cup of protein and fiber rich hummus?
    Kristen C., R.D.

  • Diane6 18 Jul, 2008

    Lisa Lynn
    I love your enthusiasm for improving health. I am in the health and fitness field also. I was wondering if you have ever heard of Juice Plus. Whole food nutrition, great way to add additional fruits and veges to your everyday diet. www.diannarino.com
    Thanks for all you do
    Diane Iannarino