After an intense workout your body is inflamed and filled with lactic acid. What this means is your body is ready to restore. However, if you do not eat the proper foods after you workout you may not be getting the proper nutrients that your body needs after a workout. The best way to refuel your body and prepare it to recover is to have a healthy snack right after.
Many people rush to eat or drink protein after a workout. Nonetheless, protein is an excellent option after an intense workout but there are other foods that you can eat to provide you with the same results. Many people do not think about eating after a workout instead they only drink water. However, if you are trying to gain muscle you want to feed your muscles with beneficial nutrients that they need to recover and refuel. Here are 12 post workout snacks that you should be eating and when to eat them.
Apples and Peanut Butter
Apples and Peanut butter are an excellent option to eat post workout as it combines protein from the peanut butter with the rich low in calorie nutrients from the apple. Cut up a couple of apple slices put them in the freezer and freeze for a couple of minutes then put peanut butter on them. By freezing the apple, first you will allow the peanut butter to set better on them instead of having it slip off.
Trail mix has always been a favorite snack for many of us. However, what we do need to remember is when choosing a trail mix chose the kind that contains no sweets and is only dried fruit, oats and nuts. Also when choosing a trail mix chose the unsalted kind so you do not have to worry about bloating or any extra calories.
Greek Yogurt and Fruit
Including dairy and fruit after an intense workout is always an excellent idea as it helps refuel your muscles. Greek yogurt is considered one of our favorites as it contains the least amount of calories while having the highest amount of nutrients in it. Pick your favorite fruit to add such as strawberries and bananas or even raspberries.
If you are obsessed with avocado as much as we are then this is the perfect snack for you. Avocados are rich in good carbohydrates and fats also let’s not forget they are one of the good foods that help give your metabolism a natural boost. Take a couple of slices of avocados and place it on whole wheat toast with their low fat cream cheese or a few slices of cheese. Or take half an avocado mash it and place it on toast as a spread.
Energy bars are an excellent option if you are on the run and do not have the time to get a full snack. A good bar that contains oats, nuts and fruit will work perfectly after your workout. Many people are no longer a fan of energy bars because most of them are full of heavy sugars or calories. However, if you choose a low calorie bar you will be good to go.
Cottage Cheese and Fruit
Cottage cheese is always great to have in your refrigerator. It is light in calories but filling all at the same time. Which makes it a great option for you if you want to consume dairy and protein while stay in the low calorie range. Include a couple of your favorite fruit to have the perfect snack.
Pita Bread, Veggies and Hummus
The perfect snack is delicious while being healthy and low on calories. This snack is perfect when you want to have a delicious low calorie snack. Take your favorite vegetables and cut them into small pieces along with a couple of pieces of pita bread and dip them into your favorite flavor of hummus. We love hummus with garlic and roasted tomatoes which is your favorite?
Whole Grain Cereal and Low Fat Milk
As kids we all enjoyed our favorite cereal every morning and as adults, we did too. That was all until we realized how much sugar is actually in these cereals that we love so much. Whole grain cereal is the perfect alternative for your all time favorite cereal. It is low in calories while being hearty and healthy. Combine it with your favorite low fat milk or almond milk.
Protein shakes have traditionally been known to be the ideal snack or meal replacement after a workout. The reason behind this is they contain the proper amount of protein that your body needs to refuel and get it the energy that it lost back. However, many times it can become tiring to drink the same thing over and over again so we recommend switching it up. By adding fruit to your shake or a few tablespoons of oatmeal to your shake you will be able to have a different shake everyday.
Cheese and Crackers
Who doesn’t love cheese and crackers? Well now you have an excuse to eat it often in moderation of course. Have your favorite cheese on hand and your favorite unsalted crackers to eat after your workout. You will get a great protein and dairy snack. Be sure to stay under 7 crackers when you eat this snack to ensure you do not pass your daily calorie intake.
Peanut Butter and Banana Toast
Peanut butter is always a favorite for anyone who works out. It is delicious and contains a very high dosage of protein while also contain good fats and carbohydrates. Combine it with slices of bananas on whole wheat toast for the perfect post workout snack.
Take all the veggies you have in your refrigerator chop them all up add them to 3 whites and 1 egg yolk. Combine together and cook as an omelet. This omelet is not only delicious but it is low in calories and contains ingredients that you already have at home inside your pantry.
When Is The Right Time to Have A Post Workout Snack?
You should consume your post workout snack 20-30 minutes after you work out. The reason behind this being your body is waiting for you to refuel it with protein and a low dose of calories. Once you refuel your body you will actually begin to burn more calories than you did before you work out. If you wait 2 hours or more to eat your metabolism will have declined by 50%.
Please tell us below which of these snacks is your personal favorite and why. Also share with us your favorite post workout snack.