Keeping your body fueled after a workout can be a challenging aspect of living a healthy lifestyle. On top of working out the right muscle groups and knowing when and how to recover, understanding what you should eat to aid in that recovery is crucial.
Here are some post-workout snack ideas that can kick-start your recovery and help you reach your goals!
Chocolate Banana Shake
Combining low-fat milk, cocoa powder and a healthy carbohydrate is an easy way to help your body recover with the perfect carb to protein ratio after a session of cardio like biking or jogging.
Blend 2 tablespoons of cocoa powder, 1 cup of low-fat milk (or your favorite milk substitute) and half a banana. If you’re combining your snack with a light meal, try using ½ cup of milk and ½ cup of water. This will help your body digest the snack faster and leave room for your meal.
Peanut Butter & Banana Rice Cake
For a more fulfilling option to hold you over before your next meal, try adding 2 tablespoons of natural peanut butter and half a banana to a brown rice cake. Adding savory peanut butter with the sweetness of a banana and the crunchiness of a brown rice cake is sure to not only fuel your body but reward your taste buds as well.
A snack like this is perfect after a workout in which you incorporate lifting and high-intensity cardio. It will help your energy be re-fueled.
Hummus and Pita
A combination of both carbohydrates and protein, using a whole wheat pita to dip into 2 tablespoons of hummus is a great snack for recovery after a cycling class, high-intensity interval training, or incorporating sprinting with jogging. Those are all workouts where your body needs the carbohydrates to replenish energy and the protein to help sustain muscle building.
Whole wheat is slower for the body to digest, giving you a slow buildup of energy. Hummus is made from pureed chickpeas that combine protein and healthy carbohydrates.
Turkey and Cheese with Apple Slices
If you’re trying to reduce your calorie intake, consider having turkey and cheese without the bread! Pair 2 ounces of cheese and 4 slices of thin-cut, lean low-sodium deli turkey with slices from 1 apple.
Turkey is high in protein, and adding a slice of apple can help boost energy with the right amount of carbs. Try this snack after a workout filled with working out targeted muscle groups from different angles in a heavy repetition volume.
Sweet Potatoes
Usually eaten as a side dish during a meal, sweet potatoes can double as a healthy snack as well. Sweet potatoes are a perfect nutritional source that contains vitamins such as B6, C, D, iron, magnesium, and potassium.
Sweet potatoes are also low in calorie intake, measuring in at roughly 100 calories per medium potato. They are also low in fat, and high in fiber and protein. Especially after a workout, the carbs found in sweet potatoes are a great source of energy after an intense exercise where you generated lots of movement and sweat.
For Health Advocate members
If you are a Health Advocate member with access to the wellness coaching component of our Wellness Program, call your coach for more nutrition and fitness tips!
