Your muscles need to recover and refuel after a workout – but sometimes, it can be difficult to know what food is best. It might be easier for you to choose your next post-workout snack from these expert approved options.
1. Apple slices and almond butter
No matter what type of exercise you do, your muscles need carbs and protein to help them recover. Apple slices and almond butter can provide that help, with the apple supplying the carbs and the almond butter delivering the protein. It’s even a favourite of model Ashley Graham.
2. Protein shakes
Protein shakes are packed with a lot of nutrition but fewer calories – so, by burning them, you can avoid undoing all your hard work. Blending protein powder with carb-rich snacks like bananas replenishes the body’s glycogen stores and boosts insulin levels, increasing protein absorption.
3. Acai and blueberry bowl
Acai berry is full of antioxidants and amino acids that help recovery post-workout. Both fruits provide carbs to replenish glycogen stores, making this a quick and easy post-workout snack that tastes amazing.
4. Scrambled egg and whole wheat toasted pita
Eggs contain high-quality protein, so they are great post-workout food. Pair these with a whole-wheat pita bread to add the carbs you need to replenish glycogen. Prestige Boot Camp provides education on how to cook similar healthy meals and snacks.
5. Grilled chicken strips with veggies and hummus
Skinless grilled chicken strips are a healthy post-workout snack if you’ve got more time on your hands. Pair them with vegetables and hummus for a satisfying, low-calorie bite to eat packed with protein and carbs.
6. Greek yoghurt parfait
Non-fat plain Greek yoghurt is a quick and convenient source of protein and calcium (which can be lost during sweating) after a workout. Combine the yoghurt with fresh fruits such as bananas or berries to supply an energising dose of carbs and so avoid fatigue and further help recovery. Adding fibre such as wholegrain granola will also help regulate your digestive system.
7. Tuna on toast
Tuna is a lean protein, making it ideal to eat following a workout. Drizzle with lemon juice and spread over a slice of whole-wheat bread for a post-workout snack that can help with recovery.
8. Sweet potatoes
Sweet potatoes are a great source of carbs and loaded with vitamin and nutrients such as vitamin B6, C, D, iron and potassium. Sweet potato can be served with a lean source of protein such as chicken or smoothies to bulk up a post-workout snack.
9. Protein popcorn
Not only is popcorn tasty, it’s a great source of wholegrain that assists in replenishing glycogen. Protein popcorn is a favourite post-workout snack of exercise physiologist Marta Montenegro. Sprinkle a low-fat or fat-free popcorn with protein powder once it has come out of the microwave if you want to add the protein needed for muscle recovery.
10. Avocado on toast
Avocado is full of B vitamins that help the body to digest healthy carbs and proteins. Spread on wholegrain toasted bread and top with leafy greens to delicious effect.