It’s easy to understand how a pre-workout snack can provide the fuel to keep you working out at peak performance. Besides satisfying hunger, how does a post-workout snack help? The best food for after a workout contains carbohydrates and protein. They provide the nutrients for muscle recovery and replenish the depleted glycogen. If you’re going to eat a meal soon after working out, make it a recovery meal. Otherwise, eat a snack as soon as you can after a workout.
Not every workout requires a snack.
If your exercise for the day is taking a walk, you probably don’t need a post-workout snack. If it’s a grueling HIIT workout have a snack. It’s all about intensity. An intense workout burns glycogen reserves and breaks down muscle tissue. The body needs protein to rebuild it. You don’t burn all your glycogen stores or destroy much muscle tissue unless the workout is intense.
Consider a smoothie or protein shake.
You can purchase commercial shakes but it can tug on your budget. They also aren’t always quality controlled so they contain impurities. Avoid those problems and make your own. Use milk or yogurt for the protein. If you’re lactose intolerant, use nut butter, almond, or other milk alternative. You can use Greek yogurt. Even though Greek yogurt is a dairy product, the fermentation made it more friendly for digestion. Add your favorite fruits and vegetables for an energizing smoothie.
Post-workout snacks should be simple and easy to transport.
If you’re working out at home, you have more choices. You don’t have to transport your post-workout snack. It can be an egg salad with lettuce and tomatoes on toast or Greek yogurt and berries. Don’t get the yogurt with berries added. It contains high amounts of sugar. Make your own. Top your yogurt with berries, nuts, bananas, and other fruit. Make a chicken or tuna salad roll-up and have it ready to eat when your workout ends.
- You need approximately 20 to 40 grams of protein and 30 to 40 grams of carbs as soon after a workout as possible and at least within the first 60 minutes. Don’t forget to rehydrate. It’s also vital even if the session isn’t intense.
- Spread peanut butter on a slice of apple for the perfect balanced snack. Carry a small container of crunchy or smooth peanut butter that only contains peanuts or peanuts and salt. Bring an apple and slice it when you’re ready for the snack.
- Get creative. Mix honey, dark chocolate chips, and peanut butter with enough toasted oats to make it easy to roll in balls. Roll the balls in a coating of nuts or toasted oats. Let air dry or refrigerate. One or two balls make a good snack that boosts recovery.
- Use leftovers from the night before to make your snack. A slice of chicken breast, some dressing and lettuce rolled in a slice of whole wheat bread provides the right materials to jump-start recovery.
For more information, contact us today at Urban Athlete