After a hard workout your body could be hungry. There are many shakes and drinks to help your body replenish however what are the best ones to use after a workout? Weather you work up a sweat before or after work chances are you’re going to need a bite before you hit the gym. This will give you energy and stamina to keep you going. Did you know that eating a snack after you workout is even more important than before you started? Your body needs to repair muscle tissues and replenish glycogen stores.
Peanut Butter and Banana Smoothie
One thing to always remember is that with every snack you should always chase it with 8 to 12 ounces of water. The first snack to consider is the protein shake with banana. This shake is made with whey protein, water, and half of a banana. Simple right? This will help ample proteins combined with a carbohydrate. This next snack is one of my favorites. Peanut butter and banana on rice cakes. If you’re craving something a little more after your workout this is for you. Instead of using bread, you’re using two brown rice cakes for extra fiber. Normally you want to avoid bananas do to the high sugar level, however, after a workout sometimes is usually okay. (Ingredients: ½ banana, 1 tbsp of peanut butter, and two brown rice cakes. 215 calories)
Other great snacks
- Another top pick for a bit after my workout is hummus and pita. A great combo of carb/protein, Hummus and whole wheat pita does it for you. The slow release energy of the whole wheat pita bread will fuel you for hours.
- A more popular snack for most would be Yogurt and fresh berries. As you know protein makes sense after a workout. Low-fat yogurt can give you as much as 15 grams of protein.
- If you’re feeling tuna eat it on whole wheat. Turkey and cheese with apple slices is a fun way to go without any bread at all.
- If you’re not in the mood for a sandwich then pile of some cheese and have a quick roll-up with apple slices a quick and easy snack on the way out of the gym.
- If you’re at home after a workout then the classic cereal and milk combo. A cereal thats high in fiber and low in sugar and fat is a great after workout snack. 1% milk is a great combo with your favorite high fiber cereal.
- If you have a little extra time another great post workout snack that i actually have made recently is a veggie omelet. Eggs are an amazing source of protein. This is good with tons of different veggies to fit your diet plan and also goes great with whole wheat toast.
- Fruit smoothies are also great homemade for you can add whatever types of fruits you want. mixing this with skim milk or low-fat yogurt in the blender is a splendid way to snack after a workout. (Also adding a scoop of protein powder to this is a great way to get that extra boost)
A Salty Twist
If your after workout craving is salty, cheese and crackers is a great choice. Crackers high in fiber is the better selection as well as reduced-fat cheese. (Adding Turkey will enhance this snack as well) The energy bar may be a great treat as well but its all about the diet or meal plan your on when it comes to deciding the correct one.Rice cakes are commonly, much needed source of carbohydrates.
Want a more filling but still fit treat?
Are you thinking that a snack just isn’t going to cut it? Stir-fry is a change of pace however eating several servings of vegetables at once is not a bad thing. 100% fruit juice is a great source of vitamins and minerals. (It goes well with cheese and crackers)Also its not bad to have what i call a lightened-up pizza. With a few changes this could be a very plausible after workout snack. Whole grain crust is a must. Along with a very thin layer of sauce a small sprinkle of low-fat cheese as well as a load of veggies are great toppings for your after workout pizza. Try to stray away from the fatty ingredients like pepperoni and sausage go for maybe like lean chicken or even turkey. You can also go crazy and try different spices and seasonings on the pizza.
Importance of after workout snack
The reasons why its important to have a post workout snack is because its important to feed hungry muscles by refilling muscle carbohydrate/energy stores. By doing this you will need to sometimes include whole wheat as well as nutritional supplements. A protein shake, a smoothie and whole food recovery meals are just a few of the many ways to replenish your body and still stick to your diet as you enjoy your post-workout snack.