Refuel Your Body

Refuel Your Body

No matter what type of exercise you are involved in it is critical to properly refuel your body. Joining us once again on Total Gym Pulse is fitness trainer and long-time Total Gym user Rosalie Brown to give us some great tips on refueling our body after a workout.

Refuel your body during your workout with water!

Rosalie starts off the video saying she wants us to “rethink refueling our bodies.” The fact of the matter is many of us are refueling our bodies with way too many calories. According to Rosalie, unless you are exercising intensely for more than an hour, the best way to refuel the body is with plain old fashioned water. Many hinder the results of their hard workouts by improperly refueling after exercise. She points out that our bodies have a lot of stored glycogen that can be used for the refueling process. Glycogen is a form of glucose within our bodies that is ready to be broken down when energy is needed. Again, if your workout is less than an hour Rosalie recommends sticking to water.

Protein is a great way to recover and refuel after an intense workout!

However, perhaps your workout is more than an hour and you need more than just water to refuel. Here are some refuel options to consider for your more intense and lengthy workout sessions.


Having protein after a workout is a great way to repair and grow your muscles. A protein shake is usually the healthiest way to get an efficient amount of protein after your workout. Try making a greek yogurt or whey based protein smoothie to add a little more flavor. Some more healthier options to get your protein include low-fat cheese, lentils, tomatoes, beans, broccoli and nuts. Try to get in about 20-25 grams of protein per serving.


Another great post workout refuel source is carbohydrates. Carbohydrates help replenish glycogen in your body. Fruit is always a great choice but make sure to choose ones with lower sugar levels such as watermelon or berries. Try to consume twice as many carbohydrates than protein for your post workout meal.

Rosalie Brown

We would like to thank Rosalie Brown for sharing some awesome tips on how to refuel our bodies after a workout. Look out for more great health and fitness tips coming from Rosalie and many others soon exclusively at Total Gym Pulse!

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