Bars and shakes are convenient, but they’re not the only refueling options post-workout. If you’ve been missing real food after your workout, try these snack options. The best post-workout snack is a carbohydrate and protein mix, since our muscles at that time are primed to replace glycogen stores (carbohydrate) and repair and rebuild (protein). Research shows that just 10 – 20 grams of protein post-workout is enough to generate muscle protein synthesis, and aid in repair and recovery.
Recovery snacks (less than 250 calories and 10+ grams of protein):
- 8 ounces of low fat milk, 8 almonds and 1/2 a Banana
- 6 ounces of non fat, plain Greek yogurt mixed with a 1/2 teaspoon vanilla and topped with fresh fruit, like a sliced peach or a cup of blueberries
- Homemade trail mix: 3/4 cup Kashi Go Lean Cereal (or other high protein crunchy cereal), 1 tablespoon raisins and 1 tablespoon raw walnut pieces
- A small whole wheat pita pocket (4” diameter) stuffed with an ounce of roasted turkey breast and half a slice (1/2 ounce) of cheese
- Celery or carrots sticks spread with 2 1/2 tablespoons “natural” peanut butter and topped with a few raisins
- 2/3 cup black beans (canned no salt added) mixed with 2 tablespoons of salsa and 10 baked corn tortilla chips (like Guiltless Gourmet Chili Lime Chips) for dipping
- 1 hard-boiled egg and 8 whole grain crackers (like Triscuit Hint of Salt Crackers) spread with an all fruit spread
