Here are 6 great post-workout snacks that fuel your body and should be consumed with 8-12 ounces of water:
1. Non–Fat Greek Yogurt with Fruit
Non–fat Greek yogurt is loaded with protein, which helps repair muscle tissue, and low in sugar and fat, which also makes it an ideal snack at any time of the day. Top some with fruit (1/2 cup of berries or banana) and you'll quickly rebuild your energy needs.
2. Banana with 1 Tablespoon of Almond or Nut Butter
Banana is high in fructose (fruit sugar) and a high–glycemic carbohydrate that the body can quickly convert to energy. When you enjoy it with with a small amount (1 tablespoon) of almond butter, you add protein and just a small amount of healthy fat. Almond butter is a great nut in terms of nutritional value, but is also high in calories, so you want to enjoy this treat in small servings.
3.Tuna on Whole Wheat
If you're a sandwich lover, this one is for you! Adding four ounces of water-packed tuna on one slice of whole wheat bread gives you an ideal protein/carb mini-meal at a mere 220 calories. It's an ideal low-calorie snack for people watching their body weight or trying to shed extra pounds.
4.Frozen Whole Grain Waffles Topped with Greek Yogurt and Almond Butter
If you're a waffle lover and want to enjoy this treat guilt-free, there is no better time to eat this heavenly food than after a solid workout. Top the waffle with low-fat Greek yogurt and one tablespoon of almond butter, and you'll get the ideal ratio of carbs, protein and healthy fat needed for recovery.
5.Whole Wheat English Muffin with Sliced Turkey Breast and Hummus
Like hummus? Eat up! Combined with a whole wheat English muffin or a whole wheat pita, this combo makes for a great protein/carb recovery food. Note: If you're watching your weight, whole wheat will release energy slower into your body than white bread. Wheat bread will also satisfy your hunger longer than the high-caloric fluffy white stuff. Once again, if you're watching calories, ¼ cup of hummus on one whole wheat pita adds up to about 300 calories.
6. Protein Shake with Banana
A protein shake made with 2 scoops of whey protein powder and ½ banana is ideal for recovery. Zive packs her pre-made protein shake into her gym bag so she can have it on the way to work after her morning workout. This is ideal for busy people on the go. Remember that refueling within the 30–minute window after a hard workout is critical to reaping the full benefits of proper recovery.
Tricks to Avoid Overeating Post-Workout
Now that we've talked about some great recovery foods, it's time for a heart-to-heart.
Ask yourself if your workout really warrants a recovery snack or meal?
A 15–minute leisurely walk, a 30–minute light strength-training session or 30 minutes of stretching are not the moderate– to high–intensity workouts that burn up your muscles and deplete your blood sugar levels to a level where you need a snack to recover. That doesn't mean you shouldn't enjoy a portioned healthy post work-out snack at all.
1. Non–Fat Greek Yogurt with Fruit
Non–fat Greek yogurt is loaded with protein, which helps repair muscle tissue, and low in sugar and fat, which also makes it an ideal snack at any time of the day. Top some with fruit (1/2 cup of berries or banana) and you'll quickly rebuild your energy needs.
2. Banana with 1 Tablespoon of Almond or Nut Butter
Banana is high in fructose (fruit sugar) and a high–glycemic carbohydrate that the body can quickly convert to energy. When you enjoy it with with a small amount (1 tablespoon) of almond butter, you add protein and just a small amount of healthy fat. Almond butter is a great nut in terms of nutritional value, but is also high in calories, so you want to enjoy this treat in small servings.
3.Tuna on Whole Wheat
If you're a sandwich lover, this one is for you! Adding four ounces of water-packed tuna on one slice of whole wheat bread gives you an ideal protein/carb mini-meal at a mere 220 calories. It's an ideal low-calorie snack for people watching their body weight or trying to shed extra pounds.
4.Frozen Whole Grain Waffles Topped with Greek Yogurt and Almond Butter
If you're a waffle lover and want to enjoy this treat guilt-free, there is no better time to eat this heavenly food than after a solid workout. Top the waffle with low-fat Greek yogurt and one tablespoon of almond butter, and you'll get the ideal ratio of carbs, protein and healthy fat needed for recovery.
5.Whole Wheat English Muffin with Sliced Turkey Breast and Hummus
Like hummus? Eat up! Combined with a whole wheat English muffin or a whole wheat pita, this combo makes for a great protein/carb recovery food. Note: If you're watching your weight, whole wheat will release energy slower into your body than white bread. Wheat bread will also satisfy your hunger longer than the high-caloric fluffy white stuff. Once again, if you're watching calories, ¼ cup of hummus on one whole wheat pita adds up to about 300 calories.
6. Protein Shake with Banana
A protein shake made with 2 scoops of whey protein powder and ½ banana is ideal for recovery. Zive packs her pre-made protein shake into her gym bag so she can have it on the way to work after her morning workout. This is ideal for busy people on the go. Remember that refueling within the 30–minute window after a hard workout is critical to reaping the full benefits of proper recovery.
Tricks to Avoid Overeating Post-Workout
Now that we've talked about some great recovery foods, it's time for a heart-to-heart.
Ask yourself if your workout really warrants a recovery snack or meal?
A 15–minute leisurely walk, a 30–minute light strength-training session or 30 minutes of stretching are not the moderate– to high–intensity workouts that burn up your muscles and deplete your blood sugar levels to a level where you need a snack to recover. That doesn't mean you shouldn't enjoy a portioned healthy post work-out snack at all.