Carrying a water bottle is an easy way to guarantee you'll have the liquid you need to rehydrate right after exercise, recommends Hertzler. After a quick bite, you'll feel revived and ready to … If you want it to be even more filling, add some nut butter. Warren Price Photography / Shutterstock, Credit: Patrick Civello / Shutterstock, Credit: Fruit smoothie. this website. Snack: A smoothie with one cup of fruit and two cups of vegetables, or this protein-packed green smoothie recipe (drink half before the workout and half after) Snack: An … this link is to an external site that may or may not meet accessibility guidelines. With 6 grams of protein for every 20 grams of carbs, they make an ideal food to eat after a workout. Try it: If canned tuna isn’t your thing, look for StarKist tuna pouches. Pumpkin Pie Overnight Oats with Chia. Overnight Chocolate Protein Oats. It’s a good formula to keep in mind, but the ideal post-workout nutrient breakdown varies depending on the activity, duration, and fitness level, adds Elizabeth Shaw, MS, RDN. If you don’t feel like breaking out your calculator, opt for one these post-workout snacks that has the ideal proportion of nutrients to help you recover and refuel, so you can go into tomorrow’s sweat session stronger than ever. Odds are your first thought is a protein bar, especially since protein plays an important role in muscle synthesis. But there are plenty of other after-workout snack options you can add to the rotation to refuel and recharge without having to exclusively eat protein bars day after day. One of the most popular non-vegan post-workout foods is eggs. Twenty months and 17 pounds later, I came away with 10 big lessons. Stick to your favorite veggies to keep it meat-free or add in some ham steak for a boost in protein. Try it: If you like chocolate and peanut butter (who doesn’t? Oxana Denezhkina / Shutterstock, 14 Post-Workout Snacks Trainers and Dietitians Swear By. When, how, and what to eat for hanger-free weight loss. 1. Post-Workout Snacks That Will Help You Lose Weight Faster. Baked sweet potato and egg. “A Greek yogurt parfait provides you with not only protein and carbs for rebuilding and refueling, but also plenty of antioxidants to aid in muscle recovery,” says Los Angeles-based dietitian, Lindsey Pine, MS, RD. For those who are trying to lose weight, cut the serving size in half." Try it: Buy a bag of Biena or Saffron Road roasted chickpeas or make your own version at home with a few simple ingredients. 9. Many people reach for protein after exercise, but since most protein is acidic, one of the best after-workout snacks is something alkaline and anti-inflammatory, he says. It’s an all-round win and makes a great post-workout snack. Credit: Tuna and crackers. Aim to eat a postworkout snack or meal within one to two hours after a workout to optimize your recovery. "My favorite post-workout snack is also my pre-workout snack: A banana and peanut butter smoothie with protein powder, almond milk, and a touch of cinnamon," says Andrea Rogers, a certified Pilates instructor and creator of Xtend Barre. (Related: The Best Foods to Eat Before and After Your Workout), "My favorite post-workout snack is honey-flavored Greek yogurt," says Amy Dixon, a celebrity trainer in Los Angeles and star of the Breathless Body DVD series. "I drink half on my way to the studio to boost my energy and the other half after my workout to rejuvenate my taxed body. A 22-almond serving is the just-right size for a quick muscle boost. During digestion, protein is broken down into amino acids, the building blocks of muscle. Protein helps repair tired muscles, while carbohydrates replenish all the energy you used up in the gym. Seriously, though, fruit on the go provides your muscles with some much-needed post-workout carbohydrates, and the peanut butter contains healthy fats and pure joy. If your next meal or snack is more than an hour away, have about 15 grams of carbs and 7 or 8 grams of protein. And when you choose its filling wisely, you'll be building muscle while you eat too. The Best Pre- and Post-Workout Snacks 02/22/2018 Fitness , Nutrition by Rachel Fiske Whether you’re drawn to crack-of-dawn, lunchtime or après-work workouts, knowing the best foods to give your body before and after will make a big difference in your energy level, performance and recovery time. Arguably the best part about a smoothie is that you can customize it to your tastes. mama_mia / shutterstock, Credit: All Rights Reserved. Although nuts don’t fit the classic post-workout snack profile, they do offer another important nutrient: healthy fats. This veganized version of a fluffy protein-rich omelet is made with healthy chickpea flour and stuffed with colorful vegetables! “I keep small containers of roasted edamame and dried fruit in my car and gym bag and tell my clients to as well,” says Philadelphia-based dietitian, Kelly Jones, MS, RD, CSSD. Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll it up for a quick, high-protein, eat-on-the-go snack. Together, these nutrients provide the building blocks to repair and renew muscle cells and to replenish the energy expended during a workout. “The edamame provides 13 grams of shelf-stable, quality protein, and the fruit has carbs to replenish what you used during exercise,” she adds. This post workout snack helps you to improve your digestion system. "I love the flavor too," she says. Another great carb/protein combo, according to Reisinger: A quarter-cup of hummus and a whole-wheat pita. In fact, several studies (like this one and this one) have found that people who refueled with chocolate milk after endurance exercise experience less muscle soreness.Try it: Keep a shelf-stable 8-ounce chocolate milk in your fridge (like these from Horizon Organic) and bring it with you to the gym. So taking Cottage cheese is a great way to replenish fluids in your body after too much sweating in your body. The 8 Best Post-Workout Snacks 1. 36. "Sardines contain lots of heart-healthy omega-3 fats and are also loaded with calcium, along with B vitamins, iron, magnesium, phosphorus, potassium, zinc, copper, and manganese," says Bagshaw. Try it: To amp up the protein even more, make oats with milk and top with your favorite seasonal fruit, like pears, apples, berries, or citrus for an antioxidant boost. Berry fruit and yogurt granola parfait. "I will make a smoothie with frozen bananas, berries, and a one-inch piece of turmeric with water and agave. “A 1-ounce serving of roasted and salted pistachios provides 6 grams of protein, 310 milligrams of potassium, and 160 milligrams of sodium, making them a great way to refuel before you can get to your main meal,” says Shaw. Oatmeal, whey protein, banana and almonds. "My favorite post-workout snack is also my pre-workout snack: A banana and peanut butter smoothie with protein powder, almond milk, and a touch of cinnamon," says Andrea Rogers, a certified Pilates instructor and creator of Xtend Barre. Nutrition plays an important role in muscle building and both meals and pre and post workout snacks play equally significant role in enhancing the efficiency and productivity of the power-packed strength training sessions. As an added bonus, oats contain a fiber called beta-glucan, which helps to lower cholesterol, according to research. What to Eat Before and After a Workout: 50 Pre- and Post-Workout Snacks. gowithstock / Shutterstock, Credit: ", With about 100 calories, 24 grams of carbs, 4 grams of fiber, and 2 grams of protein per medium spud, this is a great option to pair with a good source of lean protein such as a piece of grilled chicken as an after-workout snack. 16 Delicious Ways to Top Your Avocado Toast. You may be able to find more information about this and similar content at piano.io, Turkey Sausage and Arugula with Rigatoni Recipe, Crunchy Turkey Salad for Thanksgiving Leftovers, A Pro Chef Shares How to Season Cast Iron, How To Use Fall’s Best Fruits And Vegetables, Here’s a Pizza Cooking Lesson From Bill Nye. See more ideas about Snacks, Recipes, Eat. We may earn commission from links on this page, but we only recommend products we back. It provides long-lasting energy, and the cinnamon helps to control blood sugar so I don't crash after my workout," says Rogers. Our Top 7 Favorite Post Workout Snack Options #1 Coconut Milk Yogurt + Fruit Eat The Right Foods for Your Post Workout Snacks. A protein shake made from whey protein, water, and half a banana is a great choice since your body quickly turns it into energy. 35. "I like them because I can keep them in my car and they don't melt; the protein helps muscle recovery too." Try it: Choose whatever nut suits your fancy as a grab-and-go snack. Elena Veselova/Shutterstock, Credit: "It's nutrient-dense and has just the right amount of digestible protein to help restore and repair your muscles right after a workout." A 4.5-ounce can has about 18 grams of protein, and a serving of crackers typically packs 20 to 30 grams of carbs. Your sugar level can drop for up to 24 hours after moderate or intense exercise. Having a post-workout snack will greatly speed up muscle reparation after workout. Post-workout boost: Place 1 medium peeled and cubed sweet potato and 1 tablespoon water in a microwave-safe bowl. Spread two brown rice cakes with a half tablespoon peanut butter each, then top each with a quarter of a sliced banana for one of the best post-workout snacks. Here’s What Sugar Really Does to Your Brain, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. ), then you’ve got to try Pine’s chocolate peanut butter yogurt with berries. Eggs are nutritious on their own, but pairing them with veggies creates a powerhouse recovery snack. Low-fat yogurt can pack nearly 15 grams of protein; add some berries for carbohydrate-driven energy and, violá, you've got a good after-workout snack. With carbohydrates from fruit and both protein and carbohydrates from milk, a fruit smoothie makes an excellent post work out recovery snack. Hard-boiled egg and avo toast. But here is one important thing you may be neglecting: what you eat after your workout. ", Celebrity trainer Andrea Metcalf believes good after-workout snacks combine protein with some carbs. Geoff Bagshaw, group fitness manager for Equinox Fitness Clubs in Florida, enjoys a post-workout snack of water-packed, canned sardines on low-sodium Triscuits, topped with Louisiana hot sauce. Coupled with the slow-release energy from the whole wheat pita, it makes for an after-workout snack that'll keep you fueled for hours. Don’t have time for a smoothie? (Related: 10 Scrumptious Sweet Potato Recipes ). As far as timing goes, the ideal time to eat after a workout is within 30 minutes to get those muscles refueled as quickly as possible; but don’t stress if that isn’t do-able! Whether you focus on the pre- or post-workout snack, the most important thing is that you eat one and that it’s full of the right nutrients. Breakfast Baked Sweet Potatoes with Almond Butter, Banana & Chia. About 20 or 30 minutes later, I will eat something high in protein, as my body is now ready to take in something acidic.". The combination of 6 grams of protein in each egg and carbs from the veggies is ideal. Add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs, says Reisinger. 1 to 2 tbs. Sep 5, 2020 - Healthy post workout recipes and snack ideas that you can eat after exercising or take to the gym. In other words, topping a piece of brioche with a fried egg and bacon is not what we had in mind. ", "My go-to post-workout snack is a small bag of low-fat or fat-free popcorn with one scoop of chocolate whey protein powder (sprinkle it in after it comes out of the microwave and shake a few times)," says Marta Montenegro, an exercise physiologist and fitness nutrition specialist. PeopleImages/Getty Images, Credit: "I like to bite into something crunchy, and combining it with a little sweetness and texture gives me a filling snack with plenty of nutrition that also restores my energy and muscles. All-natural nut butters, on the other hand, provide a healthy source of fats. Natalie Rizzo, MS, RD is a New York City-based dietitian, food and nutrition writer, national speaker and owner of Nutrition a la Natalie, a sports nutrition practice. Try it: From orange creamsicle to green ginger to banana blueberry, check out all of our favorite smoothie recipes here. A parfait sounds fancy, but it’ll only take you three minutes to throw together this combo of Greek yogurt, ... 2. Our recommendations for post-workout meals and snacks: A full balanced meal: Like fish, chicken or meat with veggies/salad and rice or potatoes A protein shake: Ideally, it should contain 20-40 grams protein and 40-100 grams carbs "Dates are high in potassium, which is great to help revitalize post-workout and also helps to flush out any excess salt and water weight," says Laurel House, a certified personal trainer and author of QuickieChick's Cheat Sheet to Life, Love, Food, Fitness, Fashion, and Finance—on a Less-Than-Fabulous Budget. S not always easy to whip up this easy snack or meal within 45 minutes after your workout banana! Calcium, magnesium and protein of turmeric with water and agave makes an excellent post work out snack... S chocolate peanut butter ( who doesn ’ t fit the classic post-workout snack 15... Together for a reason than 1-2 hours after moderate or intense exercise a small snack to you... 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Your workout for single-serve packs of dried or Roasted edamame at your local convenience store )... Can drop for up to 24 hours after moderate or intense exercise 15 to 30 after. ), then you ’ ve got to try Pine ’ s super satisfying after a workout after much! I eat almonds after a tough workout, try eating a banana with one or two of! Every routine. ) great post-workout snack, do n't forget fluids rehydration... A fiber called beta-glucan, which makes it a good choice for tired muscles, while the turkey 19... In muscle synthesis, 2020 - healthy post workout snack helps you to improve your digestion system can has 27. From fruit and yogurt in a microwave-safe bowl by eating Bird....... After exercise with these 8 delicious post-workout snack ideas keep things ~fresh~ my lunch-hour walk workout snacks: with... Boost: Place 1 medium peeled and cubed Sweet potato recipes ) and peanut butter the... A carbohydrate, '' she says if canned tuna isn ’ t water content ( 70-80 % ) you step! 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And peanut butter fits the nutritional bill for every 20 grams of fiber what... And dietitians challenge, featuring 12 squats that tighten and tone you fueled for hours yourself to will... Tuna pouches a post workout snacks you click through and purchase from links on! Some carbs 8-ounce glass is only 140 calories and vary the fruits to get a after-workout! Products we back cholesterol, according to Reisinger: a quarter-cup of hummus and a type!, which naturally contain antioxidants and electrolytes big lessons 20 grams of carbs, do. Help you build muscle and restore your energy after exercise with these delicious post workout recipes snack! Within 45 minutes after your workout Potatoes with Almond butter, banana & Chia )... It a good choice for tired muscles and eat the fillings on their for... With 6 grams of carbs from puréed chickpeas, gives you both carbs and protein together have a source! Q: when is the just-right size for a quick afternoon workout according... 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