Healthy Post Workout Snacks
What’s a healthy post workout snacks? Is a question I get asked quite frequently and it all depends on your personal fitness goals, the type of workout you have completed, and the duration of the workout. It’s important to replenish with protein and healthy carbs will promote your post workout recovery. Generally, a healthy post workout snack should include 20 grams of protein and between 40 and 80 grams of carbs. The carbs will replace the fuel lost during your workout and the protein aids in the repair of muscle tissue and to further muscle growth.
If you are trying to lose weight then I would suggest leaning towards the lower number of the previously suggested post workout carbohydrate intake (40 grams) but not cutting the carbs out all together as this can cause insulin sensitivity, extreme hunger, and possible overeating because the brain can turn on appetite and craving cascades when it senses you didn’t replenish energy and carbohydrate stores after a workout session.
If you are trying to build muscle and have been weight lifting then more than likely after your workout your glycogen stores are going to be depleted. Glycogen fuels muscular contraction during strength training. Especially after a long sessions, your body tips toward a catabolic (muscle-wasting) state. To refill these stores after your workout and jump start the growth process (anabolism), you should be eating consider these healthy post workout snacks with fast-digesting carbs such as white rice, potatoes, bananas, grapes even a bowl of grain cereal such as bran flakes. Here, too, a fast-digesting protein like whey protein isolate can quickly shuttle into muscle cells alongside the sugar molecules.
Healthy Post Workout Snacks
Get your carbs from healthy sources such as :
Virtually any vegetable (limiting carrots and beets, which are high in sugar)
Dark green, leafy vegetables such as spinach, kale or Swiss chard
Low fructose fruits like lemon, limes, passion fruit, apricots, plums, cantaloupe, and raspberries. Avoid high fructose fruits like apples, watermelons and pears..
As for proteins try the following recommendations:
Grilled chicken breast
Low fat cottage cheese
Hard boiled eggs
Mozzarella cheese sticks (not the battered kind)
Healthy Protein and Carb Combinations:
Peanut butter and banana on rice cakes
Protein shake with banana
Hummus and Pita
Yogurt and fresh berries
Tuna on whole wheat
Turkey and cheese with apple slices
To sum up, this is why it’s so important with healthy post workout snacks: Think of your body as an automobile. After a long trip and a lot of mileage, you’ll need to replace that old dirty oil with new oil to keep your car running smooth again, you can’t put dirty gas in it and expect it to run top notch either, and it most definitely cannot run on empty. Our bodies are the same way, we have to feed them wholesome clean foods — healthy post workout snacks, not deprive ourselves, and always replenish after you’ve worked hard.