Post-Workout Snacks That Will Help You Lose Weight Faster. 3. Prevention participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. 1. "Your muscles are depleted of amino acids after a workout, so you need an adequate supply of protein to help build them up," explains Kristin Reisinger, M.S., R.D., a sports nutritionist and competitive figure athlete based in New Jersey. As an added bonus, oats contain a fiber called beta-glucan, which helps to lower cholesterol, according to research. Try it: If you like chocolate and peanut butter (who doesn’t? 1 to 2 tbs. Just make sure you opt for whole grain bread and keep your portions under control. Because bananas are so full of natural sugar, eating one as an after-workout snack is ideal. Oxana Denezhkina / Shutterstock, 14 Post-Workout Snacks Trainers and Dietitians Swear By. I hope you love these delicious post workout snacks! 35. Why trust us? Reach for a single-serve container of chocolate milk. Try it: If you really want to take your toast up a notch, try our butternut squash and spinach toast, which packs 13 grams of protein and 20 grams of carbs per serving. Searching for the best post-workout snacks that are packed with nutrients and keep things ~fresh~? "Research shows that carbs and protein together have a better response to post-workout recovery," says Reisinger. Having a post-workout snack will greatly speed up muscle reparation after workout. Add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs, says Reisinger. Breakfast Baked Sweet Potatoes with Almond Butter, Banana & Chia. Seriously, though, fruit on the go provides your muscles with some much-needed post-workout carbohydrates, and the peanut butter contains healthy fats and pure joy. "I like them because I can keep them in my car and they don't melt; the protein helps muscle recovery too." Don’t be afraid to throw in some protein powder, nuts, seeds, or greens for added protein, healthy fats, vitamins, and minerals. Eat The Right Foods for Your Post Workout Snacks. Although nuts don’t fit the classic post-workout snack profile, they do offer another important nutrient: healthy fats. A great lower-calorie savory snack. of nut butter with a banana; 1 to 3 hard-boiled eggs and a tangerine (or other fruit) Protein shake or smoothie Nutrition plays an important role in muscle building and both meals and pre and post workout snacks play equally significant role in enhancing the efficiency and productivity of the power-packed strength training sessions. Recommended Pre- and Post-Workout Snacks A winning combination includes foods that deliver carbohydrates and protein. Overnight Chocolate Protein Oats. Ideally, grab a wholesome post-workout snack or meal within 45 minutes after your workout. The whole grains give you high-fiber carbs, while the turkey has 19 grams of protein per 3-ounce serving. Post-workout boost: Place 1 medium peeled and cubed sweet potato and 1 tablespoon water in a microwave-safe bowl. A 4.5-ounce can has about 18 grams of protein, and a serving of crackers typically packs 20 to 30 grams of carbs. It’s an all-round win and makes a great post-workout snack. Try it: If canned tuna isn’t your thing, look for StarKist tuna pouches. With 6 grams of... 2 Nuts. The carbs—think fruit and whole grain crackers or toast—replenish lost glycogen, one of your body’s energy sources, while protein—like yogurt, hard-boiled eggs, or nut butters—helps repair the muscles you use when you work up a sweat. I try to get a post workout snack in within the hour. "I also add in a handful of kale or spinach to add some minerals. See more ideas about Snacks, Recipes, Eat. Arguably the best part about a smoothie is that you can customize it to your tastes. Tuna and crackers. Bartosz Luczak / Shutterstock, Credit: Not in the mood for a sandwich? If you haven’t had good old-fashioned oatmeal in a while, you’re missing out on the whole grain goodness that includes protein to repair worn down muscles and fiber to fill up your empty stomach. Low-fat yogurt can pack nearly 15 grams of protein; add some berries for carbohydrate-driven energy and, violá, you've got a good after-workout snack. A cold winter workout calls for a steaming hot bowl of recovery oats. Plus, the chewiness of the dried fruit pairs well with the crunch of the edamame. Try it: Look for single-serve packs of dried or roasted edamame at your local convenience store. "This is one of the only times I recommend a high-glycemic carbohydrate source such as banana because the uptake will be rapid," says Reisinger. Shape is part of the Instyle Beauty Group. "Dates are high in potassium, which is great to help revitalize post-workout and also helps to flush out any excess salt and water weight," says Laurel House, a certified personal trainer and author of QuickieChick's Cheat Sheet to Life, Love, Food, Fitness, Fashion, and Finance—on a Less-Than-Fabulous Budget. Don’t have time for a smoothie? Chickpeas fit almost perfectly into the mold of the 1:3 protein-to-carb ratio. In other words, topping a piece of brioche with a fried egg and bacon is not what we had in mind. Snack: A smoothie with one cup of fruit and two cups of vegetables, or this protein-packed green smoothie recipe (drink half before the workout and half after) Snack: An … This fits the bill for both an endurance and a resistance type of workout. ", With about 100 calories, 24 grams of carbs, 4 grams of fiber, and 2 grams of protein per medium spud, this is a great option to pair with a good source of lean protein such as a piece of grilled chicken as an after-workout snack. When to Eat Your Post-Workout Meal. Regardless of the recipe you use, stick with 2 parts fruit (carbs) to 1 part milk or yogurt (protein) and keep the sweeteners to a minimum. Brent Hofacker / Shutterstock, Credit: Shaw is a fan of pistachios, which naturally contain antioxidants and electrolytes. Hummus, a dip made from puréed chickpeas, gives you both carbs and protein. Pumpkin Pie Overnight Oats with Chia. “I keep small containers of roasted edamame and dried fruit in my car and gym bag and tell my clients to as well,” says Philadelphia-based dietitian, Kelly Jones, MS, RD, CSSD. JeniFoto / Shutterstock, Credit: Throwing fruit and yogurt in a blender is about as simple as it gets, and it tastes pretty darn good. This post workout snack helps you to improve your digestion system. If you want to take it up a notch, make these nut-filled Mediterranean no bake bars or cinnamon roasted almonds ahead of time for a post-workout snack. 9. Smoothies may sound basic, but they’re popular for a reason. Protein-Packed Rainbow Cottage Cheese Breakfast Bowls. Bananas with peanut butter. Odds are your first thought is a protein bar, especially since protein plays an important role in muscle synthesis. Plain Greek yogurt has almost three times the amount of protein as carbs, which makes it a good choice for tired muscles. If you consumed a shake during your workout, skip the shake immediately afterward and eat a meal about 30-45 minutes after that last sip of your intra-workout shake. Cottage cheese is a source of high water content (70-80%). Natalie Rizzo, MS, RD is a New York City-based dietitian, food and nutrition writer, national speaker and owner of Nutrition a la Natalie, a sports nutrition practice. If you want it to be even more filling, add some nut butter. "I will make a smoothie with frozen bananas, berries, and a one-inch piece of turmeric with water and agave. So taking Cottage cheese is a great way to replenish fluids in your body after too much sweating in your body. Twenty months and 17 pounds later, I came away with 10 big lessons. For those who are trying to lose weight, cut the serving size in half." Q: When is the best time to eat--before or after my lunch-hour walk? "My favorite post-workout snack is also my pre-workout snack: A banana and peanut butter smoothie with protein powder, almond milk, and a touch of cinnamon," says Andrea Rogers, a certified Pilates instructor and creator of Xtend Barre. And when you choose its filling wisely, you'll be building muscle while you eat too. Salmon with sweet potato. The body is inflamed and filled with lactic acid after an intense workout, so the primary goal is recovery, says Tamal Dodge, E.R.Y.T., a yoga instructor in Venice, CA. mama_mia / shutterstock, Credit: Eggs are nutritious on their own, but pairing them with veggies creates a powerhouse recovery snack. © Copyright 2020 Meredith Corporation. After you wrap up your workout, whip up this easy snack or lunch. "I eat almonds after a quick afternoon workout," says Houston-based certified trainer Cari Shoemate. By Molly Triffin. But you do want a post workout snack that will give your body just what it needs. Egg omelet with avocado spread on toast. Protein helps repair tired muscles, while carbohydrates replenish all the energy you used up in the gym. "I like to bite into something crunchy, and combining it with a little sweetness and texture gives me a filling snack with plenty of nutrition that also restores my energy and muscles. Fruit smoothie. Look no further than these snack suggestions from trainers and dietitians. Patrick Civello / Shutterstock, Credit: Another great carb/protein combo, according to Reisinger: A quarter-cup of hummus and a whole-wheat pita. But eating chickpeas straight out of the can isn’t all that appealing, so opt for the roasted, crunchy kind to satisfy your snack craving. Enjoying a post workout snack ASAP is also key as your body is better able to rebuild protein and glycogen after a workout. ", "My go-to post-workout snack is a small bag of low-fat or fat-free popcorn with one scoop of chocolate whey protein powder (sprinkle it in after it comes out of the microwave and shake a few times)," says Marta Montenegro, an exercise physiologist and fitness nutrition specialist. Our Top 7 Favorite Post Workout Snack Options #1 Coconut Milk Yogurt + Fruit When you're planning your post-workout snack, don't forget fluids for rehydration. 16 Delicious Ways to Top Your Avocado Toast. (Related: 10 Scrumptious Sweet Potato Recipes ). The carbohydrates replenish glycogen stores – glycogen is a form of carbohydrates that is stored in the muscles and liver to provide energy during workouts. ), then you’ve got to try Pine’s chocolate peanut butter yogurt with berries. Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll it up for a quick, high-protein, eat-on-the-go snack. With carbohydrates from fruit and both protein and carbohydrates from milk, a fruit smoothie makes an excellent post work out recovery snack. "Popcorn is one of the best whole-grain sources to replenish glycogen storage after working out, while the whey protein powder nourishes muscles and assists with recovery. To replace carbs used during exercise, pair your yogurt with some fruit. These snacks feature low-fiber, easily digestible carbs paired with a bit of protein. this website. Carrying a water bottle is an easy way to guarantee you'll have the liquid you need to rehydrate right after exercise, recommends Hertzler. Coupled with the slow-release energy from the whole wheat pita, it makes for an after-workout snack that'll keep you fueled for hours. "I drink half on my way to the studio to boost my energy and the other half after my workout to rejuvenate my taxed body. If you don’t feel like breaking out your calculator, opt for one these post-workout snacks that has the ideal proportion of nutrients to help you recover and refuel, so you can go into tomorrow’s sweat session stronger than ever. If you are hungry after your workout, try eating a banana with one or two spoonfuls of... 2. Fish is a high-quality protein, but it’s not always easy to whip up a fillet of salmon after a workout. Try it: To amp up the protein even more, make oats with milk and top with your favorite seasonal fruit, like pears, apples, berries, or citrus for an antioxidant boost. It’s a good formula to keep in mind, but the ideal post-workout nutrient breakdown varies depending on the activity, duration, and fitness level, adds Elizabeth Shaw, MS, RDN. We hate to break it to you, but “rewarding” your gym time with a brownie, fancy coffee drink, or plate of fries may actually derail your post-workout recovery. Aim to eat a postworkout snack or meal within one to two hours after a workout to optimize your recovery. As far as timing goes, the ideal time to eat after a workout is within 30 minutes to get those muscles refueled as quickly as possible; but don’t stress if that isn’t do-able! Check out the best pre-workout snacks for every routine.). "I like sweet potatoes as a post-workout snack because they are packed with vitamins and nutrients, including vitamins B6, C, D, iron, magnesium, and potassium," says Andrew Leonard, a certified trainer and expert for inerTRAIN, an online personal training service. Speaking of the “right nutrients”, your focus should be on easily digestible, carbohydrate-rich foods. Elena Veselova/Shutterstock, Credit: Getting enough sleep, busting stress, and motivating yourself to exercise will bring you one step closer to your fitness goals. Tuna salad sandwich on whole grain bread. Pair them together for a midday post-workout snack that will keep you full and satisfied. (Related: Exactly Why Chocolate Milk Has Been Called "The Best Post-Workout Drink"), "This post-workout snack delivers protein, which is something I try to include in all my meals and snacks," says Tamilee Webb fitness expert and star of the Classic Buns of Steel collection. One of her favorites? PeopleImages/Getty Images, Credit: After an intense workout session, a good post-exercise snack should have protein (for muscle recovery) and carbohydrates (to … What to Eat Before and After a Workout: 50 Pre- and Post-Workout Snacks. Oatmeal, whey protein, banana and almonds. Here’s What Sugar Really Does to Your Brain, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. chocolate peanut butter yogurt with berries, 7 Popular Post-Workout Snacks That Will Make You Fat, 6 Easy, Totally Portable Post-Workout Snacks, 10 Mistakes You're Making After Your Workouts. Oatmeal Raisin Protein Bars. If your next meal or snack is more than an hour away, have about 15 grams of carbs and 7 or 8 grams of protein. Your sugar level can drop for up to 24 hours after moderate or intense exercise. Topping carb-rich bread with protein and healthy fats is a simple and delicious post-workout snack. Owing to the fact that we see a large part of their lives, not just on-screen but off it too, makes fans take cues from them in a lot of aspects. One of the most popular non-vegan post-workout foods is eggs. Here are a few examples of quick and easy meals to eat after your workout: Grilled chicken with roasted vegetables. With 8 grams of protein and 23 grams of carbs in 8 ounces, this sweet treat has been known to refuel the toughest of athletes. 10 Things I Learned During My Body Transformation, The Best Foods to Eat Before and After Your Workout, Exactly Why Chocolate Milk Has Been Called "The Best Post-Workout Drink". Hard-boiled egg and avo toast. A protein shake made from whey protein, water, and half a banana is a great choice since your body quickly turns it into energy. "I love the flavor too," she says. The ideal post-workout snack after a long workout is made up of quick releasing sugars (to replenish depleted energy stores) and protein, which helps repairs tired, worn out muscles. From this post workout snack you get calcium, magnesium and protein. The Best Pre- and Post-Workout Snacks 02/22/2018 Fitness , Nutrition by Rachel Fiske Whether you’re drawn to crack-of-dawn, lunchtime or après-work workouts, knowing the best foods to give your body before and after will make a big difference in your energy level, performance and recovery time. The ultimate 30-day squat challenge, featuring 12 squats that tighten and tone. The 8 Best Post-Workout Snacks 1. Slim Down with These 8 Delicious Post-Workout Snacks 1. Preworkout Snacks. This is what is considered the optimal time to shuttle nutrients back into your muscles to encourage growth and optimal performance. A 22-almond serving is the just-right size for a quick muscle boost. Dried Fruit And Nuts (Or Beef Jerkey And Nuts) Replenish your energy after exercise with these delicious post-workout snack ideas from trainers and dietitians. About 20 or 30 minutes later, I will eat something high in protein, as my body is now ready to take in something acidic.". An 8-ounce glass is only 140 calories and packs in 8 1/2 grams of protein. "You get the protein from the Sunbutter (which is made with sunflower seeds instead of nuts so it's perfect for people with nut allergies), and this post-workout snack is addictingly delicious," she says. Geoff Bagshaw, group fitness manager for Equinox Fitness Clubs in Florida, enjoys a post-workout snack of water-packed, canned sardines on low-sodium Triscuits, topped with Louisiana hot sauce. krasula / shutterstock, Credit: Tuna drizzled with a little lemon juice and olive oil spread over a slice of whole-wheat bread is an ideal protein/carb mini-meal. So you've just completed a brutal gym session and you're looking to refuel with a post-workout snack. "The crackers provide dietary fiber and the hot sauce contains capsaicin, which some studies indicate may help to increase your metabolic rate, along with other benefits.". Time your post-workout meal for no longer than 1-2 hours after you work out. saschanti17 / Shutterstock, Credit: Together, these nutrients provide the building blocks to repair and renew muscle cells and to replenish the energy expended during a workout.