Feeling drained after an intense workout? You're not alone! Many of us struggle with fatigue post-exercise, especially after a tough session at the gym. But here's some game-changing advice from registered dietitian and TODAY nutrition editor, Natalie Rizzo.

The Secret Weapon: Carbohydrates

While everyone seems to have their eyes on protein as the ultimate recovery macronutrient, Rizzo reveals that carbohydrates are equally crucial for muscle recovery. Contrary to popular belief, you don’t need to pile on the bread and pasta after workouts; it's all about balance.

Why Combine Carbs and Protein?

Rizzo emphasizes the importance of pairing carbs with protein post-workout. "Carbohydrates are the main energy source for exercise," she shares. The body stores carbohydrates as glycogen in the muscles and liver, which fuel your activities. Replenishing glycogen after a workout is essential for recovery; without it, you risk feeling fatigued not just later in the day, but during your next workout as well!

Activities That Demand Carbs

According to Rizzo, whether you're enjoying a brisk walk, a jog, or hitting the weights, replenishing glycogen is vital. Incorporating carbohydrates into your post-exercise meals or snacks can help you power through.

Carbs Aren't the Enemy!

Once demonized, carbohydrates are now gaining recognition for their benefits, including providing essential fiber and supporting gut health. Research from the Mayo Clinic indicates that whole grains, fruits, and vegetables can help prevent chronic disease and even aid in weight management. Adequate carbohydrate intake is crucial; without it, you risk injury and decreased athletic performance.

Easy Ways to Get Your Carbs After a Workout

Rizzo’s advice for post-workout recovery is refreshingly straightforward: Swap that protein shake for a delicious smoothie! Blend a source of protein, like yogurt or soy milk, with a handful of fruit. The natural sugars in fruits will replenish your glycogen stores and the antioxidants will help combat post-exercise inflammation.

Stay Tuned for More Expert Tips!

Remember, simple strategies can transform your recovery routine. Stay tuned for tomorrow’s expert tip, where we tackle common issues faced by office workers and how to overcome them. Check it out on TODAY.com!