Post-Workout Refueling

How to Refuel After a Workout


Carefully choosing what you eat after you work out can magnify the benefits of exercising.

What Should I Eat After a Workout?

Your post-workout nutritional needs include fluids, carbohydrates and protein. This is true not just for the endurance athletes and serious bodybuilders but for the general exercise enthusiast also. Each provides distinct benefits:

Fluids. Hydration helps restore fluids lost from sweating.

Carbohydrates. Carbs help restore glycogen, which provides fuel that muscles need for continued training.

Protein. Protein and amino acids help rebuild muscle tissue.

You can satisfy your post-workout nutritional needs by eating a meal or a snack, or you can choose a protein shake that also contains carbohydrates. The Mayo Clinic lists yogurt and fruit, cheese and crackers or a peanut butter sandwich as snacks that can meet your post-workout nutritional needs.

But for those who don’t want to eat after exercising, protein shakes are one of the best options for post-workout nutrition, says Chief Scientific Officer Dr. Carl W. Hastings.

“Everybody that exercises on a regular basis can benefit from protein shakes,” Dr. Carl says. “Protein shakes can help enhance athletic performance and endurance, and help the body recover and repair after exercising.”

Post-Workout Nutrition

Dozens of brands of protein shakes are available; they vary in the types and amount of protein and carbohydrate levels they contain. Milk, soy, whey and casein are some of the protein sources in shakes. Soy protein is as effective as other sources of protein but has the added benefit of containing antioxidants that are beneficial to health.

ProVantage includes 13 grams of soy protein in each serving. Soy protein increases muscle mass, reduces fatigue and burns fat for increased energy.

ProVantage also contains antioxidants from soy and other ingredients that support the immune system and a blend of amino acids that reduce fatigue and shorten recovery time after working out.

Nutritional studies have found that soy protein can lower total cholesterol levels and lower the “bad” cholesterol called low-density lipoprotein (LDL). This important benefit, while not necessary for post-workout nutritional needs, may lead some people to choose soy over other proteins for their shakes.

ProVantage, like other protein shakes, contains carbohydrates as well. The combination of protein and carbohydrates enables the body to store more glycogen for your muscles.

The top priority for post-workout nutritional needs is replacing fluids lost during exercise in order to prevent dehydration, and water generally is considered the primary way to replace fluids. But intense workouts lasting an hour or more  require a sports drink for better hydration.

Isotonic sports drinks such as Innergize! can help maintain the body’s electrolyte balance and provide energy because they contain fast-acting carbohydrates.


Article written by and compliments of Reliv International. Reliv products have a 30-day money-back-guarantee; to try any of these products for yourself, contact Renee Vidor, your Independent Reliv Distributor:


Cardio, Weight, Skin, and more!

3 More Reasons Soy is So Super

Soy is one superfood that continues to gain attention. Studies illustrate soy’s ability to improve bone health, alleviate menopausal symptoms and reduce risk of some diseases. Recent scientific breakthroughs have uncovered even further benefits of soy for cardiovascular health, weight loss and skin care.

1. Lunasin is nutritional “magic” for cardio health.

In 1999, the FDA approved a health claim that “25 grams of soy protein per day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.” This claim was based on research findings that soy-based diets reduce LDL (bad) cholesterol and triglycerides while raising HDL (good) cholesterol.

Meanwhile, science has uncovered the nutritional “magic” behind soy’s cholesterol-lowering abilities. Studies show lunasin, a naturally occurring peptide found in soy, is largely responsible. Lunasin works to lower cholesterol in two ways:

  • disrupts the production of cholesterol in the liver
  • improves the liver’s ability to clear LDL cholesterol from the bloodstream

2. Protein and peptides are heavy hitters for weight loss.

For years, dieters have relied on the mighty soybean to aid weight loss. It makes sense: soy is high in protein and fiber for satiety, while also low in fat. But a study showed that soy also has an effect on the mechanisms in the body that boost metabolism. In other words, soy packs a powerful one-two punch for weight loss by addressing both food intake and calorie burning.

3. Antioxidant promotes supple skin.

Studies suggest the combination of consuming soy and applying it topically may provide a host of skin benefits. Soy’s anti-inflammatory and antioxidant properties can reduce the redness caused by acne and sun exposure. It also helps promote the synthesis of collagen and improves skin elasticity. Soy even improves the skin’s ability to retain moisture.

Skincare containing soy, like Reliv’s r line of premium products, can help reduce wrinkles, skin discoloration and inflammation when used over time.

Discover how you can add soy to your health regimen.

Enjoy a healthier, more active lifestyle with Reliv.

(Article written by, and compliments of Reliv International)

To order Reliv products risk-free through the 30-day money-back guarantee, contact your Independent Reliv Distributor, Renee Vidor, to obtain a customer ordering number:

To order, contact