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The After-Workout Miracle by Dr. Asa Andrew

Exercise is one of the best forms of medicine that we have. Just moving each day will give us an abundance of health benefits from cardiovascular health to boosting the immune system to improving energy levels. However, there is recent studies that have been shown that we must do this one thing after our workouts to gain the maximum benefit. We must focus on refueling our bodies in the best way within 30 minutes after the workout itself. What we eat after a workout, and the timing of that meal, may be as critical as the workout itself for maintaining an anti-inflammatory environment and reaching our maximum potential.. 

So what do we eat?

When you complete a workout, whether it’s a weight training session, or some form of cardiovascular training, it is vital that we focus on a couple of key principles. After a workout your body has used up most of the stored energy in the muscle. The stored energy, called glycogen, are primarily the carbohydrates taken in from your meals. After a workout, the body is in a certain“tearing down” state that will eat away at your preciously earned muscle and actually begin to preserve body fat! Not your main goal for working out in the first place! This is called catabolism. The goal for any form of exercise in body composition is to spare the muscle and get rid of the fat, right? 
So what do we do?

The goal is the replenish the body within 30 minutes of your session with a liquid form of protein, such as an organic protein powder and some form of simple carbohydrate such as a banana or some grapes. The body is like a sponge in this 30- minute window. The protein powder will repair the muscle breakdown, and the carbohydrates will refuel the muscles to better prepare for the next day’s workout. The greater benefit is that it keeps your body in a muscle-building and fat-burning state that will help you reach your fitness goals. Make sure to run to the kitchen as quickly as you can to gain the greatest benefit from your workout. 



Known as America’s Health Coach, Dr. Asa Andrew is a national best-selling author and host of the #1 Health Talk Radio Show in North America. In addition to his hit television series, Dr. Asa is a regular contributor to NBC, ABC, CBS, CNN, and FOX and regarded as a healthcare leader in the field of lifestyle medicine.


*Exercise is Medicine is a campaign of the American College of Sports Medicine for health care professionals to encourage exercise for improving overall health.