Great for drinking after exercising to help supply your body with filling carbohydrates and satisfying protein
Yesterday, I read an article - Does running make you fat?
No, running doesn't make you fat.
However, many people use exercise as an excuse to overeat foods or beverages because they feel like they've "earned" it.
Usually, they end up eating more than their body needs because they feel entitled to eating more. Also, some people move less throughout the day if they have already exercised or are planning on exercising later.
The article is long but interesting, and you should read it if you want to know more.
Here is my favorite quote that sum up the article:
- It is important not to downplay the benefits of exercise. The part it plays in weight loss has been overstated, but it has a crucial role in most aspects of our physical health, in fighting disease and in moderating mental health.
Here are some things to remember:
* Eat an hour-and-a-half before a run and have a healthy snack [see below] available for afterwards.
* Mix up the intensity of your run. Running for 30 minutes with bursts of sprinting is better for muscle building and fitness than a 45-minute trudge.
* Exercise followed by a treat is better for overall health than not exercising at all because exercise offers tons of other health benefits independent of your body size.
* Skip the [sports] drinks if you're exercising for less than 60 minutes. You don't need them because the carb reserve in muscles and the liver sustains us for an hour. Re-hydrate with water instead.
Source: Does running make you fat? - by: Sophie Morris
Like the article says, you should eat a healthy snack after exercising. Try to include a mix of carbohydrates and protein. My favorite thing to have after I exercise is a smoothie.
It tastes great, and it's full of fruit, yogurt, and spinach (yes, I said spinach). I use frozen fruit, so it's really refreshing when I get home from my walk.
If you don't have a blender, buy one. They're really easy to get and aren't expensive. My last smoothie blender recently died (it was with me for 8 wonderful years...), so I just got this new one from Wal-Mart for less than $20.
The smoothie is not that pretty, but it's tasty - and I promise you don't notice the spinach. It's also really easy to make, and it's a lot better for you to make your own smoothie. Most smoothie places use a large amount of sugar and not as much fruit.
The sugar that comes from this smoothie is from the fruit and the dairy, so it has vitamins, antioxidants, etc. that sugar or syrups don't offer you.
Bottom line: make your own smoothie
My smoothie photos are by no means beauties, but look at my pretty orchid in the background (haha, I take pictures in my bedroom because it has the best lighting).
- 3/4 cup plain greek yogurt
- 2 cups baby spinach loosely packed
- 1 cup water add more if needed
- 1 1/2 cups strawberries or a mix of strawberries, pineapple, mangoes, and peaches, frozen
- 1/2 cup blueberries frozen
- 1/2 banana frozen
- splash of orange juice or lemon juice optional
- Add everything into the blender in the order listed, starting with the yogurt.
- Blend together until mixture is completely combined. Stir and make sure there are no remaining fruit pieces.
- Serve immediately and enjoy!
- 4 large spoonfuls of plain yogurt
- 2 large handful of spinach
- 1½ cups water
- about 12-14 frozen strawberries or 1½ cups mixed fruit
- two handfuls of frozen blueberries
- half of a banana, frozen
- a little lemon juice
Follow directions above. Enjoy!
I usually drink the entire thing. It makes a little over 32 ounces, so it's pretty big.
The main thing for you to remember is that living well includes both a balanced diet and regular exercise. Exercise cannot make up for unhealthy eating habits. Try to move your body often, and don't use your workout as an excuse to move less throughout the day or for eating unhealthy.