After a long, hard workout, you need a snack that will help your body to recover.
“Within one hour of completing your workout, you want to consume a good source of protein to help build and repair muscle,” says Erin Palinski-Wade, RD, CDE, LDN, CPT. “You should also eat a good source of carbohydrates to refuel and replenish glycogen stores that were used during exercise.”
After a workout, you won’t want to put a lot of time or effort into preparing food, and grabbing the same protein bars and shakes can get old after a while. What you need are some healthy and quick snacks that are packed full of protein and nutrients! Here are a few new ideas for some post-workout bites that aren’t protein shakes or bars.
Hummus and Whole Grain Pita Bread
Hummus and pita bread make a great carb/protein combo that is a perfect post-workout snack. Hummus has both carbs and protein, while whole grain pita bread will provide slow-release energy that will keep you going for longer.
Peanut Butter and Banana
The peanut butter and banana combo have long been a favorite among many. Consider spreading the peanut butter onto bread, crackers or rice cakes, then topping with a few slices of banana. This substantial snack is high in protein and contains a few carbs that will keep you going.
Greek Yogurt and Berries
Protein is a no-brainer when it comes to a post-workout snack. Greek yogurt can be a great source of protein. When consuming, always check the label – some varieties contain more protein (and sugar) than others. Opt for the plain flavor and toss in a few berries for a low-carb treat that will give you energy.
Cottage cheese is packed with protein – a half-cup serving has approximately 12 grams of it! It also offers a versatile post-workout food. Pair it up with some fruit, veggies, or crackers for a healthy, tasty snack. Or, top with fresh-ground black pepper, a dash of sea salt, a few red pepper flakes, and a drizzle of olive oil for a delicious Mediterranean-inspired treat.
All of these post-workout snacks are easy to make, healthy and delicious. In fact, they might even motivate you to do your workout... if only for the snack at the end.
What are your favorite post-workout snacks?