While it may seem counter-intuitive, eating after a strenuous workout is so important, as this provides your body with the energy needed to repair and build muscle tissue. Protein and carbohydrate combinations are always best, and the snacks that you choose should be easy to digest, as this allows your blood flow to continue to focus on your muscles, rather than your digestive system.
1. Greek Yoghurt with Fruit
Greek yogurt is packed with protein, which contains the amino acids needed to build muscle. With one serving containing around 15 grams of protein, Greek yogurt makes a fantastic post-workout snack. To balance this out with carbohydrates, add some fruit, which will also provide your body with plenty of antioxidants.
2. Cheese, Crackers, and Grapes
While cheese, crackers, and grapes may seem more like a party food rather than a post-workout snack, this actually provides exactly what your body needs after some vigorous exercise. With the cheese bringing the protein and calcium, and the crackers and grapes bringing the carbohydrates and fiber, this is a fantastic balanced snack to have. However, keep things healthy by opting for wholegrain crackers, and not overdoing it with the cheese.
3. Quinoa Salad
Quinoa is a great vegan source of protein, with 100 grams of quinoa containing almost 15 grams of protein. If you want to boost this protein amount a bit, mix in some chickpeas or beans into your salad, and make use of as many fresh vegetables as you can.
4. Banana and Peanut Butter Smoothie
While there is no denying the benefits that commercial protein shakes can have, many of these contain sweeteners that do not do your body any favors. To make your own, natural, protein shake, blend some peanut butter, bananas, cocoa, and freshly grated vanilla, adding in some oatmeal too if you would like some extra creaminess.
5. Hummus and Wholewheat Pita Bread
Hummus is made from chickpeas, which are a source of carbohydrates and protein, while a wholewheat pita will provide your body with long-lasting energy. While it may be tempting to overindulge with this addictive snack, try to stick to a quarter of a cup of hummus, and just one wholewheat pita.
Edamame is a young soybean and is high in both complex carbohydrates as well as protein. This is an easily-prepared, portable snack that will keep your body fuelled for hours. Simply boil, or even microwave, some edamame, and then top with a sprinkle of sea salt.
Research has shown that pairing carbohydrates and proteins together really boosts the body’s recovery after strenuous exercise. This is why these perfectly balanced carbohydrate and protein-based snack ideas are perfect for a post-workout treat.
About Austin Alexander Burridge:
Austin Alexander Burridge is a certified personal trainer and an avid enthusiast of living a balanced life with healthy eating habits and a well-rounded exercise regime. As a personal trainer, Austin instills these values into his clients and guarantees that they achieve their goals over the course of their training, whether it’s in the gym or in the great outdoors.