Moderate exercise results in burning more than calories, you also lose fluids and electrolytes through sweat.  It is important to replace that fluid in a timely manner following working out.  Typically moderate exercise results in about 1 quart of fluid lost for each hour of exercise.  So, you should have an additional 1 cup water for each 15 minutes of exercise.

A good rule of thumb for your post workout meal or snack is to eat about 50% of the calories you burned during your exercise session.  Those calories should be distributed as about 60% carbohydrates, 15% protein, and 15% fat.

The best time to eat following your workout is within 30 minutes and 2 hours.  But don’t panic if your appetite and/or schedule doesn’t allow for that timeframe.  Your muscles can still be refueled from exercise over the next 24 hours. 

Some great choices for your post workout consumption include:

• Trail mix – dried fruit and nuts
• Chocolate milk
• A bagel with peanut butter
• Crackers and low fat cheese
• Smoothies and Protein Shakes
• Protein or energy bars
• Cereal and milk

Following these simple tips will help you keep your body in a fat-burning mode as well as keep up your energy and exercise performance.

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