“Carb Up” for Next Time
Your body stores energy in your muscles in the form of glycogen. After an intense workout, glycogen stores are depleted. To replenish them, experts advise consuming snacks such as yoghurt, whole grains (graham crackers, whole wheat bread or crackers), fruit, and whole-grain cereal bars in combination with proper hydration.

Some sports nutritionists advise consuming carbohydrates as soon as 15 minutes after exercise (if you can tolerate food that soon) because blood flow to muscles is still high, making the body more receptive to glycogen replenishment.

Some quick and healthy carbohydrate-rich snack ideas:
1. Stir whole-grain granola into a cup of Vanilla or fruit-flavored Mountain High Yoghurt.
2. Crumble graham cracker squares and stir into a cup of Vanilla or fruit-flavored Mountain High Yoghurt, or
use graham cracker “sticks” for dipping.
3. Stir fresh fruit pieces into a cup of Vanilla or fruit-flavored Mountain High.

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Consume Protein to Rebuild Muscles
It’s also important to eat some protein after exercise, to provide the body with the raw materials to build or repair muscle tissue. Every 8-ounce serving of Original Style, Lowfat, or Fat Free Mountain High Yoghurt contains at least 10 grams of protein, making those products good choices to help support healthy muscles.

But did you know that protein consumed with carbohydrates is best for muscle recovery? Some studies suggest that a 3:1 ratio of carbohydrates to protein consumed after exercise can help rebuild muscle tissue and replenish muscle glycogen more quickly. Mountain High Yoghurt varieties that provide carbohydrates and proteins in approximately this ratio are:

• Original Style Vanilla
• Original Style Strawberry
• Lowfat Vanilla
• Lowfat Strawberry
• Lowfat Lemon
• Lowfat Raspberry
• Fat Free Vanilla

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You Can Have It All!
Many experts agree that the best way to optimize your post-exercise nutrition is to make it easy to do the right thing. Choose foods you like and that are easy to eat even though your body may be tired. Drinking fruit smoothies made with Mountain High Yoghurt or stirring fruits, nuts, and other ingredients into a cup of Mountain High Yoghurt are perfect ways to ease your way back to optimum performance. Choose your favorite ingredients and blend away:

Smoothies
Blend your favorite Mountain High Yoghurt with:
• 100% fruit juice
• bananas
• grapes
• blueberries
• strawberries
• cherries
• peaches
• graham cracker crumbs
• ground flax seed

Mix-Ins
Stir these ingredients into Mountain High Yoghurt:
• fresh fruit chunks
• chopped nuts
• chocolate chips
• granola
• whole grain cereal
• dried fruits
• melon chunks
• fruit preserves or jams

Click here for more Smoothie recipes! Get more Mix-In ideas here!