The post-workout snack is important not only to help pick your energy level back up, but it also has a role in how your body recovers from a workout. Everyone is different in what they crave and can tolerate after a workout but, in general, each working body needs a mix of both carbohydrates and proteins to refuel properly. Carbohydrates are essential to boost energy levels and help the protein to be taken up into the body, which assists in muscle recovery.
Aim to have your snack as soon as possible after you’re done with your activity. The first 15 minutes after exercise is when your muscles are most receptive to taking in nutrients to replenish energy stores and help muscles recover.
These post-workout snacks are healthy and portable, and offer both protein and carbohydrates.
Medium Banana + 1 Tablespoon Nut Butter
Bananas are a dense source of carbohydrates, which helps you refuel necessary energy in a smaller portion. Plus, they’re rich in potassium, which may help alleviate muscle aches. Adding a nut butter of your choice will provide additional protein for muscle power and healthy fats to keep you feeling satisfied.
Mini Whole Wheat Bagel + 2 Ounces Turkey
Bagels are a dense source of carbohydrates, and mini-bagels are the perfect size for a snack. Adding turkey, or your preferred lean protein source, adds the muscle-boosting power to your small sandwich.
6 Ounces Plain Greek Yogurt + 1/2 Cup Mixed Berries
Greek-style yogurt offers double the protein of regular yogurts to help fuel muscle recovery. The plain, unsweetened varietal is the best choice for capitalizing on naturally occurring sources of protein and carbohydrates. Add berries to give it a sweeter flavor and to boost healthy carbohydrates and antioxidants.
Hard Boiled Egg + Carrot Sticks
Eggs are one of the best sources of proteins because they are absorbed and utilized efficiently in the body, and they provide all the essential amino acids. They also contain several important key nutrients such as B vitamins for energy and selenium for maintaining optimal metabolic levels. Pairing an egg with crunchy vegetables provides a balance of textures to help you feel satisfied and to fill you up with antioxidants.
1 Ounce Almonds + Medium Apple
An apple a day has been said to keep the doctor away. Whether or not this is a wives’ tale, these fruits do provide a great source of fiber and antioxidants that are needed to keep an active individual functioning day to day. Pairing with nuts adds a densely packed source of protein and healthy fats to help keep you feeling satisfied until your next meal.
Keep your snacks interesting by mixing up the combinations of carbohydrates and protein foods. This way, you will continue to give your body a mix of nutrients for overall balanced nutrition and will not get bored eating the same thing every day.