The timing of food choice either before or after workout influences the healthfulness of the food you consume.
For many people, breakfast is an important meal to kickstart their day. Chances are, you give more thought to your pre-workout meal than your post-workout meal.
Healthy eating after you exercise will replace the energy, carbohydrates, and salts you have burnt out.
Naturally, your body recovery process is stimulated by what you eat. Muscle damage after an intense work out may take a longer recovery period but a nutrient-filled snack can speed up the process.
What should you eat after a long, grueling workout? Check out this guide to learn all about the best post-workout snacks.
Time of Post Workout Snack Matters
It’s highly recommended that you eat your snack at least 30 minutes after finishing your exercise. This helps to speed up the muscle repairs and refill the energy in the muscles.
If you have a more intense workout like heavy weight lifting or long-distance running, you need to fuel your body every two hours for up to six hours after your work out.
It’s important to eat your proteins and carbs to help stimulate muscle growth.
Foods to Eat
Choosing foods that are easy to digest and promote faster nutrient absorption is important.
1. Turkey, Cheese and Apple Slices
You may ditch the bread and eat the sandwich fillings on their own. Put some soft cheese over slices of lean turkey roll it up and enjoy your quick high protein snack. For energy-boosting carbs, add some apples
2. Tuna on Whole Wheat
Half a sandwich fills you up after a workout and the fillings make all the difference. Put some tuna and drizzle some olive oil for dressing and lemon juice then spread it on a wholemeal slice of bread. You will be filling your body with carbs and proteins for better recovery.
3. Banana Plus Almond Butter
Bananas are low in calories, have enough carbs to replenish your body and high in potassium an electrolyte lost during the workout. The almond provides at least 10gramsms of protein that helps in muscle recovery.
It also consists of some healthy fats and salts. This snack is easy to make and you can take it as you go.
4. Peanut Power Smoothie
You can whip up this smoothie in minutes if you have to rush off to work after the exercise. It’s made of one cup of skim milk, two tablespoons of natural peanut butter, half a banana and a scoop of protein powder.
The drink serves enough ratio of carbs and proteins that help replenish your body. Also, the peanut butter has essential fats that help reduce post-workout soreness and inflammation
5. Chocolate Milk
This an ideal drink after your workout session. It has the right amount of proteins and carbs essential to refuel your body within the 30 minutes after your workout. It helps relax your arteries and increases blood flow to your muscles. Avoid brands that have added sugar to the chocolate milk.
6. Ezekiel Bread with Preserves and Protein Shake
Ensure that after your workout session you have at least 20 grams of carb. Have two slices of cinnamon raisin Ezekiel bread which is a source of proteins with natural fruits and a shake made with whey and water. These are fast digestive snacks.
7. Canned Chicken with Quinoa
This is a delicious snack and the combination of organic canned chicken with a cup of quinoa will fill you up with necessary nutrients. It helps you replace lost carbs and recover your muscles. It also provides substantial fiber, Vitamin B and iron.
8. Greek Yoghurt with Berries
This honey flavored Greek yogurt has the right quantity of digestible protein. When you work out your body muscles are worn-out of amino acids and proteins will build them up. The low-fat yogurt has at least 15 grams of protein and the berries add a kick of carbs driven energy
9. Protein Popcorn
With a bag popcorn that is low-fat and a scope of chocolate will give you energy after working out. Popcorn is a source of whole grain that helps restore the glycogen stores and the chocolate protein powder nourishes the muscles.
10. Sweet Potatoes Are the Ideal Post Workout Snacks
Sweet potatoes are packed with vitamins and nutrients such as iron, magnesium, vitamins B6, C, D, and potassium. They are packed with about 100 calories, 24gs of carbs, 2gs of protein and 4gs of fiber. They’re a great option to pair with some grilled chicken
11. Berry Fruit Salad and Acai
A bowl of blueberries and acai will help you recover. The acai berries are very tasty and have antioxidants and amino acids. Both fruits provide adequate carbs and replenish the glycogen stores.
12. Organic Beef Jerky
You can snack on some organic beef jerky. They have protein nutrients and provide a lot of salts which is lost when you sweat. They also help in reducing soreness and speeds up recovery.
An effective way to rehydrate is to eat a watermelon. it provides about 50grams of carbs which is the recommended intake to replace lost energy. There are some watermelon flavored raisins that you can carry as you go as you view here.
14. Frozen Grapes
These are great for snacking on they are a good source of electrolytes. They help in maintaining balance and muscle function. you can freeze a handful in a zip-lock bag and take them to work for snacking
Put It All Together After Your Work Out
An important aspect to not overlook is water. It should be consumed during and after your workout so that you stay hydrated. Consume the proper amount of post-workout snacks with carbs and proteins so that your body can recover and replenish all lost nutrients. Ensure you choose easy to digest foods that will promote faster nutrient absorption.
It’s important to limit the amount of fat you consume after your workout, however, healthy fats from avocado and coconut oils are ideal.
Don’t go for more than two hours before eating a meal after your exercise session as this lowers your glycogen synthesis.
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