I have drilled it in over and over again to my clients and athletes: the importance of a post workout snack.
The post workout snack is responsible for replenishing the body with lost sugar and nutrients during a hard, intense workout and helping the body to recover. Research shows that people that have a post workout snack (particularly one high in protein) with have bigger muscle gains (= a toned booty) than those that don’t after a 30 day period.
But the hard part comes when the workout is done and you go “OK, what should I have now?” Well ponder no longer my friend, here are some great ideas to keep handy that your body and your belly will love.
- Protein Shake. I know this one is a bit obvious but a whey protein shake is packed full of protein (DUH), low in
Protein Shakes
fat, and carbs and really helps to get your muscle repair going. For an extra boost of flavor, think about adding your favorite fruit or some peanut butter. A great combo is ½ banana with 1 tbs peanut butter and chocolate whey. It’s ok to be creative here. My particular favorite is Delicious Chocolate Coconut Bar Flavor
- Grilled Chicken breast. Think this sounds too complicated? Not if you think ahead. On Sunday night go ahead and grill up a few chicken breast and keep them stored in the fridge for the week. Then all you have to do is grab it on the go. Or Tyson has great already grilled chicken strips that taste amazing.
- Omelet. This goes for people that have time to get home right after the gym to put together an omelet. Eggs are loaded with protein and then the veggies you add will be packed full of vitamins and nutrients. Use egg whites (Egglands is best) to avoid the negative cholesterol of the yolk.
- Yogurt Parfait. Grab so low fat vanilla or plain yogurt, some cut up fruit, and granola. Start with a layer of fruit followed by a layer of yogurt, then a layer of granola. Keep this pattern going till your are pleased with the size. Yogurt is also great source of healthy bacterial that can help with infections and your digestive stomach. My favorite fruit to use is blueberries and strawberries. This is a great on the go option to back in your lunch box.
- Apple and 2 tbsp peanut butter. Remember this treat from your childhood? Well, go crazy with it now. Not only does it taste like a desert but its great for you.
- Whole grain bagel or pita with hummus. I love hummus. And the combination of the whole grains and the hummus will pack you full of recovery nutrients. Hummus is not a “hippie food” I try to keep it in my fridge all the time. Try it on veggies too.
- Refried beans. I know this sounds strange but I love refried beans and El Paso makes a vegetarian, fat free version. People at work tease me all the time because I have no problem opening up a can and chowing down. Any type of beans are a great protein option, especially if you are a vegetarian. Plus besides just the protein, beans are high in fiber and a great complex carb.
- Oatmeal. One of the greatest creations was instant oatmeal. It is loaded with protein, refuels the carbs, and a good
source of fiber. I love the cinnamon maple flavor. Oatmeal is really easy to make and for some reason it’s a comfort food. - Almonds. Talk about a snack high if protein, unsaturated fats, antioxidants and vitamins. Each almond has 7 calories and after about 20 you feel stuffed. I love almonds. They are great by themselves or as toppers on salads and sandwiches. Choose the unsalted option.
- Cottage cheese and fruit. When I was little I used to love cottage cheese and peaches and that hasn’t stopped. Talk about a great source of calcium, vitamin D and protein but low in carbs and fat. This is a great snack for women and its taste amazing.
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{ 2 comments… read them below or add one }
I’ve read so much that says to avoid fat prior to and post training (esp weight training) as it slows absorption of Protein and carbs for recovery…thoughts?
Thanks Sheryl… I actually agree. Fats are great because they are slowly digested to make you feel fuller longer but since for workout we want nutrients and especially proteins to be quickly absorbed to help with recovery, energy and rebuilding I don’t recommend eating fats prior to workouts, or as your post workout snacks.