You walked or ran your legs off, biked until you dropped, lifted your body weight at the gym, and swam a distance equivalent to circling the globe. Now it is time to refuel.
It may seem counterintuitive to eat and drink after working hard to tone your body and burn calories, but a workout takes its toll on your muscles and other body systems. The key to responsible refueling is to make smart selections that provide the necessary recovery without packing on excess calories that cancel out your effort.
Most experts agree that protein plays a key role in helping repair and build muscle, regardless of whether it comes from a shake, a glass of milk, or an energy bar. Choose foods with low to moderate sugar content and aim for 10-20 grams of protein for your post-workout snack.
Exercise may work up an appetite, but a snack that promotes satiety without making you feel over-full is an effective way to nix the temptation to overeat later in the day. Reach for a snack that combines protein and carbs, such as a handful of nuts and string cheese, hummus and veggies, or a container of nonfat Greek yogurt. Rehydrate with a refreshing food that has high water content, such as watermelon. At 92 percent water, watermelon is an ideal workout buddy for rehydrating, refueling, and recovering....
Partake in some turkey fun for the whole family with these greater Cleveland Thanksgiving events:
Compassionate Thanksgiving. Start your holiday season together with Happy Trails Animal Sanctuary enjoying an animal friendly (vegan) buffet dinner. 5-8 p.m. Todaro’s Party Center, 1820 Akron Peninsula Road, Akron, 330-296-5914, happytrailsfarm.org
Turkey Trot 5 Miler and Fun Run. Free t-shirt, walking welcome and get a souvenir drawstring bag. Twinsburg Fitness Center, 10260 Ravenna Road, Twinsburg, 330-963-8722, twinsburgrecreation.com
Kids Thanksgiving Crafts. Come to the library for a fun morning of craft making. 10:30 a.m.-noon. Peninsula Library, 6105 Riverview Road, 330-467-7323, peninsulalibrary.org
Turkey, Turkey. November is the season of the turkey. Join a Naturalist to discover fun facts about these animals through activities and a story on a short hike. 1-2 p.m. North Chagrin Reservation, 3037 SOM Center Road, Willoughby Hills, clevelandmetroparks.com
Turkey Quilling Make n Take. Design your turkey using a fun and easy quilling technique. For all ages all day long. Buckeye Library, 6625 Wolff Road, Medina, 330-725-4415, medina.lib.oh.us
Terrific Turkeys Puppet Show. The library invites families and children to a turkey-themed puppet show. 10:30-11:30 a.m. Chagrin Falls Branch Library, 100 East Orange St., 440-247-3556, cuyahogalibrary.org
Turkey Trot. Trot your way into Thanksgiving with a week of story times. 9 a.m. Geauga West Library, 13455 Chillicothe Road, Chestlerland, 440-729-4250, geaugalibrary.net
Turkey Tales. Hike in search of wild turkeys, turkey vultures, and turkey tails. 1-2:30 p.m. Deer Run Trail, 2550 Martin Road, Akron, summitmetroparks.org
Thanksgiving Dinner with Abraham Lincoln. Enjoy a feast with President Lincoln and costumed interpreters sharing stories and music of the season. 3:30-6 p.m. Hale Farm & Village, 2686 Oak Hill Road, Bath, 330-666-3711, wrhs.org
Turkey Time Crafts. Gobble, gobble, gobble. Come make some fun turkey crafts. 10 a.m.-4 p.m. Westlake Porter Public Library, 27333 Center Ridge Road, Westlake, 440-871-2600, westlakelibrary.org