After a strenuous workout the body has lost fluids and electrolytes, and burned a lot of calories. The muscles need fuel from food to repair and replenish in order to truly benefit from all your hard work! Here are some healthy post workout snacks.
1. Peanut Butter, Whole Wheat Bread and Banana – Spread one tablespoon of peanut butter on whole wheat bread and slice up half a banana. If you are feeling adventurous feel free to sprinkle on some cinnamon, a spice filled with anti-oxidants. This small sandwich is filled with everything the body needs for recovery. Peanut butter is a healthy fat that is also high in protein; this with a mix of carbohydrates and fiber from the bread, as well as vitamins and minerals from the bananas will help provide you the adequate nutrients you need post workout.
2. Pita and Hummus – hummus is a power food made from chickpeas and olive oil. It is filled with monounsaturated fat (good fat), protein, carbs and fiber. Pair two tablespoons of hummus with half a pita and some fresh, raw veggies.
3. A Hard Boiled Egg on Whole Wheat Toast – eggs are a complete source of protein which promote muscle building. When paired with carbohydrates from bread, it gives your body the nutrients it needs to repair.
4. Fat Free Greek Yogurt with cereal, nuts, berries – Greek yogurt is high in protein. In general most Greek yogurts have 18 grams of protein, while regular yogurt has about 8 grams. Add some nuts, berries and cereals for unsaturated fat, vitamins and minerals and carbohydrates. Most people add granola to their yogurt, but most granola is high in sugar and calories. It is better top your yogurt with some of your favorite whole grain cereal
5. Chocolate Milk – No appetite after a tough workout? This is common, but replenishing and rehydrating is still important. Chocolate milk is an expensive and easy way to do get some protein, carbohydrates and some fat. You can even make your own! The media and recent research has been giving a lot of attention to the recovery benefits of chocolate milk, and you should too.
Some things to keep in mind-
– It is best to eat 1-2 hours after workout to get the fullest benefits
– If you don’t break a sweat and don’t feel your heart rate rising, then you do not necessarily need a snack after. You still definitely want to hydrate with some water.
– Snacks are crucial for those enduring strenuous physical activity.
– Don’t forget to drink plenty of water!