Arguably the best part about a smoothie is that you can customize it to your tastes. Try it: Buy a bag of Biena or Saffron Road roasted chickpeas or make your own version at home with a few simple ingredients. Post-workout snack: Omelet made with 2 whole eggs and 3 egg whites with sautéed onions and red bell peppers, plus a bowl of chopped fruit (including pineapple) Eggs are among the foods highest in leucine, "the spark plug that triggers the synthesis of protein in muscle," says Spano, and using a few whites keeps the calories under control. The carbs—think fruit and whole grain crackers or toast—replenish lost glycogen, one of your body’s energy sources, while protein—like yogurt, hard-boiled eggs, or nut butters—helps repair the muscles you use when you work up a sweat. We may earn commission from links on this page, but we only recommend products we back. A 22-almond serving is the just-right size for a quick muscle boost. Cover bowl tightly with plastic wrap and poke a … 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. Recommended Pre- and Post-Workout Snacks A winning combination includes foods that deliver carbohydrates and protein. So taking Cottage cheese is a great way to replenish fluids in your body after too much sweating in your body. 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. 10 Things I Learned During My Body Transformation, The Best Foods to Eat Before and After Your Workout, Exactly Why Chocolate Milk Has Been Called "The Best Post-Workout Drink". Next up we have these amazing overnight chocolate protein oats by Diabetes Strong. Aim to eat a postworkout snack or meal within one to two hours after a workout to optimize your recovery. Nonfat chocolate milk! Try it: If canned tuna isn’t your thing, look for StarKist tuna pouches. Fish is a high-quality protein, but it’s not always easy to whip up a fillet of salmon after a workout. Together, these nutrients provide the building blocks to repair and renew muscle cells and to replenish the energy expended during a workout. 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. 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! Regardless of the recipe you use, stick with 2 parts fruit (carbs) to 1 part milk or yogurt (protein) and keep the sweeteners to a minimum. See more ideas about Snacks, Recipes, Eat. Preworkout Snacks. Chickpeas fit almost perfectly into the mold of the 1:3 protein-to-carb ratio. (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. Twenty months and 17 pounds later, I came away with 10 big lessons. Carbohydrates for energy, proteins for repairing muscles and some healthy fats to make you feel satiated, so you don’t risk overeating. Here are a few examples of quick and easy meals to eat after your workout: Grilled chicken with roasted vegetables. The carbohydrates replenish glycogen stores – glycogen is a form of carbohydrates that is stored in the muscles and liver to provide energy during workouts. Why trust us? What could be more filling as a post-workout snack than half a sandwich? Sara Ali Khan's go-to post workout snack When it comes to diet, fashion, and fitness, there isn't anyone who inspires us more than Bollywood celebrities. "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. This veganized version of a fluffy protein-rich omelet is made with healthy chickpea flour and stuffed with colorful vegetables! The loaded sweet potato skins take some time … 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. "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. 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. Try it: If you like chocolate and peanut butter (who doesn’t? With carbohydrates from fruit and both protein and carbohydrates from milk, a fruit smoothie makes an excellent post work out recovery snack. Bananas with peanut butter. “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. Another great carb/protein combo, according to Reisinger: A quarter-cup of hummus and a whole-wheat pita. You can also make a batch yourself with some lime juice, olive oil, salt, and paprika. Brent Hofacker / Shutterstock, Credit: "Popcorn is one of the best whole-grain sources to replenish glycogen storage after working out, while the whey protein powder nourishes muscles and assists with recovery. During digestion, protein is broken down into amino acids, the building blocks of muscle. All-natural nut butters, on the other hand, provide a healthy source of fats. "It's nutrient-dense and has just the right amount of digestible protein to help restore and repair your muscles right after a workout." “It’s super satisfying after a tough workout,” she says. "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. As an added bonus, oats contain a fiber called beta-glucan, which helps to lower cholesterol, according to research. You can still reap the benefits with canned tuna on whole grain crackers. "This is one of the only times I recommend a high-glycemic carbohydrate source such as banana because the uptake will be rapid," says Reisinger. Sep 5, 2020 - Healthy post workout recipes and snack ideas that you can eat after exercising or take to the gym. Throwing fruit and yogurt in a blender is about as simple as it gets, and it tastes pretty darn good. Try it: Choose whatever nut suits your fancy as a grab-and-go snack. Try it: If you really want to take your toast up a notch, try our butternut squash and spinach toast, which packs 13 grams of protein and 20 grams of carbs per serving. After you wrap up your workout, whip up this easy snack or lunch. One of her favorites? 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 you've just completed a brutal gym session and you're looking to refuel with a post-workout snack. A 4.5-ounce can has about 18 grams of protein, and a serving of crackers typically packs 20 to 30 grams of carbs. Try it: This simple frittata recipe includes Swiss chard, onion, and lots of savory mushrooms. Post-workout boost: Place 1 medium peeled and cubed sweet potato and 1 tablespoon water in a microwave-safe bowl. About 20 or 30 minutes later, I will eat something high in protein, as my body is now ready to take in something acidic.". Owing to the fact that we see a large part of their lives, not just on-screen but off it too, makes fans take cues from them in a lot of aspects. If you want it to be even more filling, add some nut butter. Fruit smoothie. (Related: Is This the Next Greek Yogurt?). Chickpeas fit almost perfectly into the mold of the 1:3 protein-to-carb ratio. Searching for the best post-workout snacks that are packed with nutrients and keep things ~fresh~? “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. In other words, topping a piece of brioche with a fried egg and bacon is not what we had in mind. Hard-boiled egg and avo toast. Dried Fruit And Nuts (Or Beef Jerkey And Nuts) All you need is a dash of whey protein, and voila — you’ve got yourself the ultimate, post-workout smoothie. "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. We hate to break it to you, but “rewarding” your gym time with a brownie, fancy coffee drink, or plate of fries may actually derail your post-workout recovery. this website. And can you suggest any food choices that are good for midday exercise? The combination of 6 grams of protein in each egg and carbs from the veggies is ideal. After a quick bite, you'll feel revived and ready to … Our Top 7 Favorite Post Workout Snack Options #1 Coconut Milk Yogurt + Fruit 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. Africa Studio / Shutterstock, Credit: With 6 grams of... 2 Nuts. 16 Delicious Ways to Top Your Avocado Toast. An 8-ounce glass is only 140 calories and packs in 8 1/2 grams of protein. 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. But here is one important thing you may be neglecting: what you eat after your workout. Patrick Civello / Shutterstock, Credit: Check out the best pre-workout snacks for every routine.). Odds are your first thought is a protein bar, especially since protein plays an important role in muscle synthesis. Oxana Denezhkina / Shutterstock, 14 Post-Workout Snacks Trainers and Dietitians Swear By. 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. tomertu / Shutterstock, Credit: All Rights Reserved. ), then you’ve got to try Pine’s chocolate peanut butter yogurt with berries. Baked sweet potato and egg. Your sugar level can drop for up to 24 hours after moderate or intense exercise. 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 Getting enough sleep, busting stress, and motivating yourself to exercise will bring you one step closer to your fitness goals. 3. After all, a 20-minute elliptical session probably doesn’t warrant the same post-workout snack as a 10k run or 90-minute hot yoga session. "I love the flavor too," she says. “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. This fits the bill for both an endurance and a resistance type of workout. Credit: This is what is considered the optimal time to shuttle nutrients back into your muscles to encourage growth and optimal performance. "After a workout, you want ample protein combined with a carbohydrate," says Reisinger. Shaw is a fan of pistachios, which naturally contain antioxidants and electrolytes. If you haven’t had good old-fashioned oatmeal in a while, you’re missing out on the whole grain goodness that includes protein to repair worn down muscles and fiber to fill up your empty stomach. Eggs are nutritious on their own, but pairing them with veggies creates a powerhouse recovery snack. With an ideal combo of protein and carbs, these post-workout snacks will help you build muscle and restore your energy. Tuna and crackers. When, how, and what to eat for hanger-free weight loss. 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. 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. this link is to an external site that may or may not meet accessibility guidelines. When to Eat Your Post-Workout Meal. The ultimate 30-day squat challenge, featuring 12 squats that tighten and tone. Jul 13, 2016 Shutterstock. of nut butter with a banana; 1 to 3 hard-boiled eggs and a tangerine (or other fruit) Protein shake or smoothie krasula / shutterstock, Credit: Shape may receive compensation when you click through and purchase from links contained on Salmon with sweet potato. Pair with a cracker that has “whole wheat” or “whole grain” as the first ingredient, like Wasa. Protein-Packed Rainbow Cottage Cheese Breakfast Bowls. Our first post-workout snack is these great oatmeal raisin protein bars by Eating Bird... 2. chocolate peanut butter yogurt with berries, 7 Popular Post-Workout Snacks That Will Make You Fat, 6 Easy, Totally Portable Post-Workout Snacks, 10 Mistakes You're Making After Your Workouts. It provides long-lasting energy, and the cinnamon helps to control blood sugar so I don't crash after my workout," says Rogers. Carrying a water bottle is an easy way to guarantee you'll have the liquid you need to rehydrate right after exercise, recommends Hertzler. Oatmeal Raisin Protein Bars. Tuna salad sandwich on whole grain bread. Not in the mood for a sandwich? 36. Skip the bread and eat the fillings on their own for a good after-workout snack. A great lower-calorie savory snack. But after a high-intensity workout or an hour-long endurance workout, you may need a small snack to help you recover. Wash down your post-workout snack with a … Berry fruit and yogurt granola parfait. Meeting your friends for brunch after a spin class isn’t only fun, it’s a good way to refuel. I hope you love these delicious post workout snacks! 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. "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. One of the most popular non-vegan post-workout foods is eggs. If you want to take it up a notch, make these nut-filled Mediterranean no bake bars or cinnamon roasted almonds ahead of time for a post-workout snack. JeniFoto / Shutterstock, Credit: Bartosz Luczak / Shutterstock, Credit: "The purpose of a post-workout snack is to replenish glycogen stores (AKA energy stores) used during the workout and to give your body the … This post workout snack helps you to improve your digestion system. From this post workout snack you get calcium, magnesium and protein. 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. If you consumed a shake during your workout, skip the shake immediately afterward and eat a meal about 30-45 minutes after that last sip of your intra-workout shake. (Related: Exactly Why Chocolate Milk Has Been Called "The Best Post-Workout Drink"), "This post-workout snack delivers protein, which is something I try to include in all my meals and snacks," says Tamilee Webb fitness expert and star of the Classic Buns of Steel collection. Speaking of the “right nutrients”, your focus should be on easily digestible, carbohydrate-rich foods. But you do want a post workout snack that will give your body just what it needs. Enjoying a post workout snack ASAP is also key as your body is better able to rebuild protein and glycogen after a workout. 1. Eggs contain fat-soluble vitamins, like vitamins D, E, and A, choline for your brain, and antioxidants like lutein and zeaxanthin for your eye health. And when you choose its filling wisely, you'll be building muscle while you eat too. Try it: From orange creamsicle to green ginger to banana blueberry, check out all of our favorite smoothie recipes here. The body utilizes fat as a main fuel-source during low-intensity workouts, like yoga and pilates. If you are hungry after your workout, try eating a banana with one or two spoonfuls of... 2. Bananas are excellent post-workout snacks, as they have a healthy source of carbohydrates and potassium. 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. 3. These snacks feature low-fiber, easily digestible carbs paired with a bit of protein. To replace carbs used during exercise, pair your yogurt with some fruit. With 6 grams of protein for every 20 grams of carbs, they make an ideal food to eat after a workout. Shape is part of the Instyle Beauty Group. Breakfast Baked Sweet Potatoes with Almond Butter, Banana & Chia. Julie208 / Shutterstock, Credit: 37. Tuna drizzled with a little lemon juice and olive oil spread over a slice of whole-wheat bread is an ideal protein/carb mini-meal. It’s an all-round win and makes a great post-workout snack. When you're planning your post-workout snack, don't forget fluids for rehydration. In general, you want to consume your post-workout snack within 15 to 30 minutes after your workout. Because bananas are so full of natural sugar, eating one as an after-workout snack is ideal. A ½ cup serving of oats has about 27 grams of carbs, 5 grams of protein, and 4 grams of fiber. Post-Workout Snacks That Will Help You Lose Weight Faster. I try to get a post workout snack in within the hour. "I will make a smoothie with frozen bananas, berries, and a one-inch piece of turmeric with water and agave. Topping carb-rich bread with protein and healthy fats is a simple and delicious post-workout snack. saschanti17 / Shutterstock, Credit: Stick to your favorite veggies to keep it meat-free or add in some ham steak for a boost in protein. "Research shows that carbs and protein together have a better response to post-workout recovery," says Reisinger. "I eat organic grapes or fruits that are alkaline, and I try to incorporate something that is really anti-inflammatory such as turmeric," says Dodge. The ideal post-workout snack after a long workout is made up of quick releasing sugars (to replenish depleted energy stores) and protein, which helps repairs tired, worn out muscles. Use low fat milk for lower fat and calories and vary the fruits to get a good variety of vitamins. A parfait sounds fancy, but it’ll only take you three minutes to throw together this combo of Greek yogurt, ... 2. Protein and carbohydrates are equally necessary to fuel the body after a workout. "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. A protein shake made from whey protein, water, and half a banana is a great choice since your body quickly turns it into energy. gowithstock / Shutterstock, Credit: Post-workout recovery smoothie (or post-workout smoothie made with low-fat milk and fruit) Low-fat chocolate milk; Turkey on a whole-grain wrap with veggies; Low-fat yogurt with berries; The above offer mainly carbs, some protein and are convenient — with the first two liquid options also helping to rehydrate the body. A few post workout snacks: Cereal with milk and a side of low fat Greek yogurt or cottage cheese. Protein helps repair tired muscles, while carbohydrates replenish all the energy you used up in the gym. "I like them because I can keep them in my car and they don't melt; the protein helps muscle recovery too." After an intense workout session, a good post-exercise snack should have protein (for muscle recovery) and carbohydrates (to … ", "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. "I also add in a handful of kale or spinach to add some minerals. © Copyright 2020 Meredith Corporation. Ten Healthy Post Workout Snack Ideas. Everything you need to know to get started with this high-fat, low-carb diet. For those who are trying to lose weight, cut the serving size in half." Q: When is the best time to eat--before or after my lunch-hour walk? Eat The Right Foods for Your Post Workout Snacks. “The edamame provides 13 grams of shelf-stable, quality protein, and the fruit has carbs to replenish what you used during exercise,” she adds. 1 to 2 tbs. Smoothies may sound basic, but they’re popular for a reason. 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. Look no further than these snack suggestions from trainers and dietitians. 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. Pumpkin Pie Overnight Oats with Chia. "You get the protein from the Sunbutter (which is made with sunflower seeds instead of nuts so it's perfect for people with nut allergies), and this post-workout snack is addictingly delicious," she says. “For optimal results, take in protein and carbohydrates in a 1:3 ratio, so that’s 1 gram of protein for every 3 grams of carbohydrates,” explains Amidor. PeopleImages/Getty Images, Credit: 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. ", 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. ", Celebrity trainer Andrea Metcalf believes good after-workout snacks combine protein with some carbs. Replenish your energy after exercise with these delicious post-workout snack ideas from trainers and dietitians. The whole grains give you high-fiber carbs, while the turkey has 19 grams of protein per 3-ounce serving. Egg omelet with avocado spread on toast. What to Eat Before and After a Workout: 50 Pre- and Post-Workout Snacks. Oatmeal, whey protein, banana and almonds. Overnight Chocolate Protein Oats. The 8 Best Post-Workout Snacks 1. 10 Best Foods to Eat After a Workout, According to Dietitians 1 Roasted chickpeas. Plain Greek yogurt has almost three times the amount of protein as carbs, which makes it a good choice for tired muscles. Having a post-workout snack will greatly speed up muscle reparation after workout. mama_mia / shutterstock, Credit: "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. Cottage cheese is a source of high water content (70-80%). (Not sure what to eat before you hit the gym? Don’t have time for a smoothie? 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 … Add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs, says Reisinger. Hummus, a dip made from puréed chickpeas, gives you both carbs and protein. 9. Ideally, grab a wholesome post-workout snack or meal within 45 minutes after your workout. In fact, “the body craves high-quality protein and carbohydrates after a good workout,” says Toby Amidor, MS, RD, CDN, founder of Toby Amidor Nutrition and author of Smart Meal Prep for Beginners. "Your muscles are depleted of amino acids after a workout, so you need an adequate supply of protein to help build them up," explains Kristin Reisinger, M.S., R.D., a sports nutritionist and competitive figure athlete based in New Jersey. Time your post-workout meal for no longer than 1-2 hours after you work out. By Molly Triffin. Plus, the chewiness of the dried fruit pairs well with the crunch of the edamame. Don’t be afraid to throw in some protein powder, nuts, seeds, or greens for added protein, healthy fats, vitamins, and minerals. A banana with two tablespoons of peanut butter fits the nutritional bill. 35. Warren Price Photography / Shutterstock, Credit: With 8 grams of protein and 23 grams of carbs in 8 ounces, this sweet treat has been known to refuel the toughest of athletes. Just make sure you opt for whole grain bread and keep your portions under control. But eating chickpeas straight out of the can isn’t all that appealing, so opt for the roasted, crunchy kind to satisfy your snack craving. 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. The body is inflamed and filled with lactic acid after an intense workout, so the primary goal is recovery, says Tamal Dodge, E.R.Y.T., a yoga instructor in Venice, CA. Prevention participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. A cold winter workout calls for a steaming hot bowl of recovery oats. Pair them together for a midday post-workout snack that will keep you full and satisfied. 10 Eating Mistakes You're Making After Menopause. Reach for a single-serve container of chocolate milk. Elena Veselova/Shutterstock, Credit: Slim Down with These 8 Delicious Post-Workout Snacks 1. "I like sweet potatoes as a post-workout snack because they are packed with vitamins and nutrients, including vitamins B6, C, D, iron, magnesium, and potassium," says Andrew Leonard, a certified trainer and expert for inerTRAIN, an online personal training service. "I eat almonds after a quick afternoon workout," says Houston-based certified trainer Cari Shoemate. Try it: Look for single-serve packs of dried or roasted edamame at your local convenience store. Although nuts don’t fit the classic post-workout snack profile, they do offer another important nutrient: healthy fats. "The crackers provide dietary fiber and the hot sauce contains capsaicin, which some studies indicate may help to increase your metabolic rate, along with other benefits.". (Related: 10 Scrumptious Sweet Potato Recipes ).