5 Great Post-Workout Snacks
Posted in Nutrition
on April 8, 2016, 9:31 a.m.
If immediately after any workout, you reach for the next best snack, gulp down a big sugary drink or treat yourself to fatty foods, you may get instant gratification, but your body won't thank you for long. According to exercise scientists, if you work out at a moderate to high intensity level for 90 minutes or longer, you should consume a healthy snack within 30 minutes post exercise.
Here are 5 great post-workout snacks that fuel your body and should be consumed with 8-12 ounces of water:
1. Non Fat Greek Yogurt with Fruit
Nonfat Greek yogurt is loaded with protein, which helps repair muscle tissue, and low in sugar and fat, which also makes it an ideal snack at any time of the day. Top with some with fruit (1/2 cup of berries or banana) and you'll quickly rebuild your energy needs.
2. Banana with 1 Tablespoon of Almond or Nut Butter
Banana is high in fructose (fruit sugar) and a high-glycemic carbohydrate that the body can quickly convert to energy. When you enjoy it with a small amount (1 tablespoon) of almond butter, you add protein and just a small amount of healthy fat. Almond butter is a great nut in terms of nutritional value, but is also high in calories, so you want to enjoy this treat in small servings.
3. Tuna on Whole Wheat
If you're a sandwich lover, this one is for you! Adding four ounces of water-packed tuna on one slice of whole wheat bread gives you an ideal protein/carb mini-meal at a mere 220 calories. It's an ideal low-calorie snack.
4. Whole Wheat English Muffin and Hummus
Hummus, combined with a whole wheat English muffin or a whole wheat pita, makes for a great protein/carb recovery food. Note: whole wheat will release energy slower into your body than white bread. Wheat bread will also satisfy your hunger longer than the high-caloric white bread. ¼ cup of hummus on one whole wheat pita adds up to about 300 calories.
5. Protein Shake with Banana
A protein shake made with 2 scoops of whey protein powder and ½ banana is ideal for recovery. This is ideal for busy people on the go.
Remember that refueling within the 30-minute window after a hard workout is critical to reaping the full benefits of proper recovery.