z

- My focused topic is which foods are the best to eat after working out. This topic interests me

because I like to work out, but I never know what to eat after to maximize my results.

- The intersections of this topic are that I am focusing on weightlifting specifically in terms of

working out. To focus it even more I might determine if different body parts need a different type of

food.

- This is important because there are many people out there who like to work out or work out to

stay healthy, but they do not have the knowledge to know what is the right thing to eat afterwards in

order be the most healthy possible. If people eat the wrong things they will see very little results or

results that they were not expecting. It will also make it harder on them during the workout.

- My research question is “What are the most beneficial food sources to eat after working out?”

Overview

z

- My research plan is to look on the internet for some articles that I can trust and know are giving me valuable and true information.

- The sources that I will use will be the Internet and the Library here at UIUC.

- I will look for them on known websites from well known sources and people as well as from Universities and at the library itself.

- In the library the search terms I will use will be health, diet, and work out.

Research Plan and Source Search

z

§ - Some challenges to my research could be that my topic might be too broad, and that their may or may not be enough info on the specific question I'm researching.

- I can overcome these challenges by figuring out what has and has not been researched before so I know I can find enough information on the internet and in the library.

Challenges

z “Post Workout Nutrition: What To Eat After a Workout”Arlene Semeco

- This source tells us that eating after working out is good and is essential in making

the most of your workout. It says you should eat protein because during a workout your

muscles get broken down and protein would help repair and rebuild them. It also says to

eat carbs because your glycogen gets depleted while working our and carbs will help

replenish them and help your body recover.

z “What To Eat Before and After A Workout”Kati Mora

§ The main idea of this passage is that it gave us specific examples of what to eat before

and after a workout. One ideal meal to eat after is grilled chicken and vegetables, the

lean protein in the chicken will help with muscle recovery and growth, while the

vegetables will help with overall health. Another good thing to consume after is

chocolate milk. Chocolate milk is good post workout because it has everything you

need; carbs and protein for muscle recovery, water to replace fluids, and calcium,

sodium, and sugar.

z “The Best Post workout Foods To Help You Refuel”Lisa Freedman

§ This source talks about the ideal time to eat after you workout which is

about 15-30 minutes after. They say this because your body is

especially good at absorbing carbs and proteins right after you

workout. If you’re main goal is to build muscle then you should try and

eat 30g of protein and 35g of carbs within 15 minutes. If you’re just

trying to stay in shape then you can wait a little longer.

zPictures Cited

§ Picture 1-https://static.seriouseats.com/1/braestar/live/pages/steak/images/ribeye.png

§ Picture 2- https://www.linkedin.com/pulse/20141028151652-131400631-we-need-challenges-in-our-lives

§ Picture 3- https://tango-hamburg.info/clipart/lifting-weights-clipart.html

§ Picture 4- https://confessionsofanover-workedmom.com/chocolate-mocha-protein-shake/