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Katrina Hodgson, NASM CPT, BS Health Science, has helped thousands reach their goals by designing fitness programs with her workout videos and her website ToneItUp.com. As one of Diet.comís featured personal trainers she hopes to share her passion for fitness and continue to make a positive impact for the Diet.com community.

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Fitness Expert Katrina
by Katrina Hodgson, Diet.com Fitness Expert

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I have received this question a lot as a trainer: What is the best meal to eat after a training workout?

If your goal is to gain muscle, lose fat, tone up, run distance, or even just for general health, you have to remember that your diet is what fuels your results. The working out is just part of the equation. You may have heard this before, but it is imperative to remember to stick to your diet, especially after the workout. After your workout, your body needs food to become stronger and prepared for your next workout.

Post workout your body is the most vulnerable, or most susceptible to becoming anabolic or catabolic. These two words mean building of lean muscle or breaking down of muscle. There are a lot of ideas floating around about when to eat, how much to eat, and what specifically to eat, but here is a breakdown of what you should know:

Supplementing your body with the right amount of protein and carbohydrates post workout is crucial to recovery and maximizing your workout results. Getting a highly absorbed protein into your system (i.e. whey or casein) within an hour after finishing the workout is the most important part. (I recommend about 15-30 grams of protein.)

We all hear about "healthy and bad carbs". The difference between the two is the amount of time digestion takes to break down the carbohydrate, fiber content and also if it spikes insulin levels. Consequently, after our workouts we need simpler sugars to refuel our glycogen stores and to help with our protein absorption. ...    Continue

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@ 5:47pm ET on October 1, 2014 I like your explanation of anabolic and catabolic. Also, are the cranberries raw?
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