What you eat after your workout can help you optimize recovery and reach your goals. Depending on the time of day you train, you can also consume a full meal after training. However, between meals or at times when you cannot prepare a meal; You can choose fast, easy and healthy snacks.
The snack ideas below offer a combination of protein and carbs for your post-workout needs.
Here are some snack suggestions that you can consume after tr
Blueberry & Yogurt
Yogurt is packed with protein that helps the body heal, repair and build muscle. The calcium found in yogurt is also effective in muscle growth. Forest fruits like blueberries are one of the best sources of antioxidants. The fruits naturally sweeten the yogurt and add enough carbohydrates to the mix.
Tuna & Whole Grain Bread
What could be more satisfying than half a sandwich for a post-workout snack? Tuna drizzled with a little lemon juice and olive oil on a slice of wholemeal or whole grain bread can offer an ideal protein and carbohydrate content.
Curd Cheese & Fruit
Curd cheese is an excellent source of both whey and casein protein. Whey is a high-quality and well-absorbed protein. Casein, on the other hand, is a slow-digesting protein known to accelerate muscle growth and aid recovery. Pairing cottage cheese with some fruit will also help you provide additional carbohydrate and fiber content.
Apple & Peanut Butter
Apple is a fruit rich in fiber. Peanuts, on the other hand, have healthy fat, plant-based protein and fiber content. Two tablespoons of natural peanut butter and an apple; It can be consumed as a light, quick and easy snack after exercise. This duo will get you through until dinner time.
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Protein Powder & Banana
Protein powder is a great option when you’re on the go or want to increase your overall protein intake without an excessive calorie boost. Protein powders are available in both animal and plant-based options, ranging from whey to peas and rice. Protein powders can be mixed into smoothies, mixed with milk or added to water. It generally provides 20 to 30 grams of protein per serving. A post-workout snack consisting of a scoop of protein powder and a medium banana can help meet your protein and carb needs.
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Boiled Egg & Toast
Whether you’re exercising in the morning, afternoon or evening, eggs and toast are a quick and easy combination you can make in minutes. Eggs are not only a good source of protein, but also a natural source of cholesterol, which is thought to have a beneficial effect on muscle building and recovery. Whole grain bread, which has high vitamin and mineral value and contains complex carbohydrates, provides satiety for a long time. A post-workout snack consisting of two eggs and a slice of toasted whole grain bread can be an ideal option.
Link: Why is Vitamin C Important for Athletes?
Link: How Many Eggs Should You Eat Per Week?
