Do you want to know about healthy a post workout snack? If “YES” this article might be for you.
After you exercise, whether it’s a weightlifting session or a long run, your body goes into a state of recovery. And while you may feel ravenous, as though you can eat whatever you like (after all, you’ve earned it). Eating a nutrient-dense, a healthy snack will help you get all the nutrients you need to restore your energy levels and repair your muscles known as a post-workout meal.
When To Have A Post Workout Snack?
You should aim to eat a post workout snack up to an hour after a workout. If you’re on the go, this can sometimes be difficult, but you can easily plan ahead by preparing some options ahead of time. When it comes to choosing the right snack, there are a few things you want to consider.
First, think about when you plan to eat your next meal – if it’s going to be in the next hour opt for a light snack to keep you going, but if you don’t plan on eating for a few more hours yet, you should pack something that will keep you satisfied until your next meal.
Post Workout Snack – 7 Exceptional Options
In this post, we check out the top 7 exceptional post workout snacks that you can prepare ahead of time:
After a workout, nothing beats snacking on a refreshing piece of fruit such as an apple, banana, orange, or some berries. The great thing about most fruits is that they’re full of natural sugars to help restore your energy levels and are high in vitamins C and water to help you re-add all those lost electrolytes.
If you are an early bird and love to exercise first thing in the morning, then Greek yogurt is a fantastic and healthy post workout snack that isn’t too heavy on your stomach. Not only is Greek yogurt creamy and delicious, but it contains the perfect number of proteins, fats, and carbs to help your body replenish its energy stores after a hard session. Add honey or berries to your yogurt for a sweet kick and to help reduce muscle inflammation.
Like Greek Yoghurt, beef biltong is seriously lacking in protein. It is meat, after all. However, unlike Greek yogurt, you can keep beef biltong in your gym bag for a while without worrying it’s going to go off. A 100g serving of beef biltong contains a whopping 54g of protein as well as all the vitamins, minerals, and additional nutrients to successfully repair your muscles and restore your glycogen levels after exercise.
Beef biltong only uses premium cuts of grass-fed beef and contains no added sugars or additives, it’s also available in a range of tasty flavors and pack sizes making it the perfect option for a variety of lifestyles. If you’re interested in biltong it’s possible to buy biltong boxes, getting a larger quantity in each delivery.
No, I haven’t accidentally copied and pasted what I’m craving on here, Chocolate milk is seriously beneficial after a workout. Research has shown that consuming a glass of chocolate milk can help your muscles to recover because it contains 50% more high-quality proteins and carbohydrates when compared to regular milk.
The high-water content in chocolate milk also helps to replace the water in the body lost from sweating, and its high calcium content helps bones stay strong.
QUICK AND EASY SANDWICH
Less of a small snack to eat between meals and more something to keep your hunger at bay, a quick and easy sandwich can help you to refuel after a particularly intense session. It’s for this reason you should aim to eat something high in protein and complex carbohydrates.
A simple sandwich made from wholewheat bread, peanut butter, and jam is a fantastic choice as your body can quickly absorb it for energy. Peanut butter is also a great source of protein and tastes delicious too so makes for a fantastic snack!
BLUEBERRY PROTEIN SMOOTHIE
If you need to keep your hunger at bay until you get home from the gym, a protein smoothie is a quick and convenient way to get some key nutrients back into your body after a tough session. Berries, especially blueberries are full of natural sugars, complex carbohydrates, and antioxidants making them a great choice for the base of a protein smoothie.
Place in a blender with almond milk, Greek yogurt, half an avocado, and a scoop of protein powder and you have a deliciously tasty and nutrient-rich smoothie to help those tired muscles repair.
HOMEMADE TRAIL MIX
Trail mix is a fantastic source of protein, fats, and dietary fiber making it the best post workout snack you can enjoy. But if you plan to buy from the supermarket, you should be wary as these can often contain a high amount of sugar and saturated fats. The best recommendation we can give you is to create your own at home using whole foods.
All you need to do is combine nuts like almonds and walnuts with dried fruits and sunflower or pumpkin seeds and you’re ready to go. For an added sweet kick, mix with small chunks of dark chocolate too. It’s easy to make and requires no refrigeration, making it one of the best snacks to keep in your gym bag.
The Bottom Line
Whilst exercising is important for maintaining a healthy body and mind, so is what you consume the hour after. If you neglect your post-workout nutrition and opt for something quick and convenient like a chocolate bar or bag of crisps, you’re effectively undoing all your hard work.
After you work out, it’s important to have a post workout snack up to 60 minutes after to kick-start the recovery process in your body and it must contain a good mixture of complex carbohydrates, proteins, and healthy fats to ensure all your hard work is going to good use!
If you’re feeling a little lost next time you head out to the gym, save this blog post to give you some ideas of quick, easy, and convenient post-workout snacks. Promise, you won’t be disappointed!
Follow Loaded Health for more healthy exercise food options.
Check out Pre Workout Meal & Intra Workout Nutrition