After a workout, you muscles are tired and your tummy might be grumbling. You muscles are depleted. If you don’t feed your body with the right foods after a workout, your muscles will get eaten away and you will be more likely to reach for unhealthy foods later in the day. By feeding your body after you workout, you repair muscles and fill glycogen and protein stores.
This will help with weight-loss or achieving the look you want, keeping you well fed so you wont crave sugar later, as well as giving you energy. Are you afraid that having a snack will undo your good work? This is nothing to worry about! The benefit of a snack post-work will far outweigh what you have consumed with the energy it gives. But remember, we are talking about a post workout snack not a post workout buffet.
POST-WORKOUT SNACKS OPTIONS
Avocados are incredibly high in potassium. In fact, half of an avocado contains 488 milligrams of potassium which can help prevent muscle cramping post workout. So, spread some avocado on toast, toss it in a salad, or eat plain with pepper and lemon juice for a muscle-satisfying snack.
Sweet potatoes are one of the best sources of good carbohydrates and are consumed to augment the energy you need after a good workout. Though sweet potato is high in sugar content but the presence of fiber lowers its sugar’s effects considerably. Besides, the fiber content in sweet potatoes helps you feel full so that you don’t snack unnecessarily after your workout session.
Sweet potatoes contain carbohydrates and antioxidant nutrients like beta-carotene that protects your body against free radicals. It is a rich source of potassium and vitamin D that helps relieve muscle cramps and injuries due to workouts.
3#.Cereal With Milk
Cereal with milk is considered as a wonderful post-workout snack as it is a good source of carbohydrates, proteins, calcium and fiber that are vital for energy and muscle recovery. In fact, it replenishes most of the fluid needs during the workout.
After a vigorous workout, protein helps to rebuild muscle tears. The carbohydrates contained in a protein bar replenish glycogen and raise blood sugar.
5#.Cottage Cheese And Fruit
Cottage cheese is the hidden gem of protein sources with almost 20 grams of casein protein per serving. Yogurt is often given the limelight, but this dairy product should not be composed off. Paired with fruit cottage cheese is a nutritious way to recover from a workout.
Salmon can is a easy post-workout snack having 16 grams of protein, half a gram of fat and only 70 calories. Whereas, the anti-inflammatory omega-3’s found in salmon will help rebuild your muscles and increase performance.
An incredibly easy pre-workout snack, chickpeas are rich in proteins. You just need to eat 1/4 to 1/3 of a cup of boiled chickpeas, seasoned with some lemon juice for taste. You can also try roasted channa in small quantity (say about a handful). Dehydration can lead to fatigue and a loss of coordination.
Protein pancakes are a delicious post-workout meal that contain fast-digesting carbs but are also high in protein, which is perfect for replenishing the muscles. Try making your own or use a protein pancake mix to save the hassle. Try topping them with dried fruit and change the flavour by switching up protein powder flavours if you’re making your own!
9#.Dried Fruits And Nuts
A handful of this snack delivers a quick protein and carbs settle. Soy nuts are particularly helpful for building muscle; a half glass contains 34 grams of protein.
10#.Apple And Peanut Butter
Peanut butter is a wonderful addition to apple, to satisfy you after your workout. This calorie-dense favorite is good source of protein.