: “I have been using Clif bars for my post-workout nutrition. After reading some articles I’m afraid I’m consuming too much protein (15g). Other than the recovery drinks what do people use?”

A: Coach Patrick [www.performancetrainingsystems.com/blog] You’ve been reading up on post-workout nutrition so you must know that workouts boost your body’s protein needs. Your body uses the extra protein to build and repair muscle tissue and burns some for fuel. Since I do not know your body weight or your training level, 15g may or may not be enough protein, but a general rule of thumb is that about 15 % of your daily calories should be from protein or that you need about .55 grams of protein per pound of body weight. To optimize replenishing glycogen stores in muscle and repair muscle, you should take in a combination of carbohydrates (with a high glycemic effect) and protein within 15 to 30 minutes after working out.

If I do not have any solid food available, a sports drinks or even a glass of orange juice or chocolate milk are my favorites to hold me over until I can fix myself a snack. My favorite post-workout snacks are yogurt or cottage cheese with fresh fruit and almonds, whole wheat bagel with turkey and tomato, and oatmeal with raisins and soy nuts drizzled with honey. They all have the ideal combination of carbs, protein, and fat and taste great to me. There’s nothing wrong with eating Clif bars after your workout; but I’d challenge you to make something that’s even tastier adn save the energy bar for when you are on the road! Everyone is different though so best of luck finding your perfect combination!