Six or 7 years ago, I had a deal set up with a personal trainer where I received free training sessions in exchange for teaching him how to dance. And if you ask me, I got the short end of the stick. Actually, make that the nub end of the stick.
While I taught an hour long lesson to Mr. Three Left Feet, all this guy had to do during my sweat session was stand there and shoot the bull.
Since this arrangement only lasted a couple months before he started hitting on me, I didn’t gain a whole heck of a lot from the experience. However, I do remember him telling me eating post-workout snack was important. But the advice that stood out the most? The best time to get my sugar fix in was within an hour of finishing a workout.
So I took that to mean shoving my face full of apple fritter or polishing off a blueberry muffin the size of my head. I mean, I didn’t even know the logic behind this fun little fact to begin with, all I cared about was Mr. Three Left Feet had given me the green light to eat a bunch of junk and not feel guilty about it.
I eventually found out that after an intense workout, your glycogen (stored energy) is in need of a refill, so to speak. Medical Daily states, “the body requires fast-digesting sugars that can reach muscles quickly.” Pair it with a protein such as eggs, whey protein, or almonds and you are setting your body up for a swift recovery.
Now, some experts suggest chowing down on gummy bears directly after a workout so your glycogen is replenished A.S.A.P. Others feel a simple piece of fruit will do the trick just fine.
I think of it this way. The main purpose of eating a post-workout snack in the first place is to “shuttle in nutrients, amino acids, glycogen, and other anabolic nutrients to help repair your damaged muscles,” the New York Times bestselling author, Dr. Joseph Mercola D.O. explains.
If we’re aiming to refuel our bods, wouldn’t we want that “fuel” to be packed full of high quality, nutrient-rich ingredients that give us the most bang for our buck?
Yes, you say? Ah, I was hoping you’d say that! 😉
And if you’re in search of some nutritious inspiration, the folks over at Nuts.com have got you covered. Nuts.com teamed up with their registered dietician, Megan Roosevelt, to create the mind-blowing healthy eating resource you can find right here! They offer fantastic recipes, engaging articles, as well as tons of suggestions on how you can start eating healthier by making simple, painless tweaks to your current diet.
In addition to the pretty rad “fitness-friendly” category dedicated to helping you achieve your exercise and/or athletic goals, they also have a boatload of healthy eating recommendations for everyday situations (e.g., work, after school, late night snacking, etc.).
The family run company features such fantastic post-workout recipes, not to mention the healthy snacks they make and ship to your door, I had to include at least a few of these puppies on my list of post-workout snacks.
10 Primo Post-Workout Snacks
Alright my beauties, the moral of the story is after a workout you want look for snacks that support the two R’s. Replenish glycogen levels by eating carbs and make sure to get some protein to help repair your muscles. Try to eat within an hour of finishing your workout. It really can make a difference in your body’s recovery.
Check out some of my fav post-workout suggestions!
- 3/4 c. Greek yogurt drizzled with a little honey. Throw some fresh berries in for extra awesomeness.
- A slice whole grain toast topped with 1 Tbsp. peanut butter and 1/2 sliced banana
- Protein Packed Detox Smoothie (Vegan)
- 1 small apple or banana with 1-2 Tbsp. almond butter
- 1 cup (8 oz.) low fat chocolate milk
- Top 1/2 whole grain english muffin with 1 egg, scrambled with 2 Tbsp. shredded cheese
- Nuts.com’s Peanut Butter and Jelly Trail Mix
- Top a few whole grain crackers with this simple combination: one pouch of tuna mixed with 1/2 avocado
- Wrap 2 oz. sliced turkey and 2 tbsp. hummus in a whole wheat tortilla
- Nuts.com’s Organic Chia Energy Squares
Keep in mind if you’re simply taking a stroll around the neighborhood, you really don’t need a post-workout snack afterward. Save this ritual for the times you’ve worked up a sweat during cardio or after a great strength training session. Also, if you’re looking to lose weight, it can be pretty easy to overdo the post-workout eating, so just keep an eye on your portion sizes. For example, avoid spreading nut butter on your food directly from the jar–measure it out and put that perfect portion on a plate!
So what are your favorite post-workout snacks? I’m always on the hunt for new ideas and I’d love to hear what you typically eat after a killer workout! Share those suckers down in the comments. Toot toot!
Let’s connect, yo! 😉
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The Link Parties I’m Joining This Week!
Meet Up Monday with Tara
Merry Monday Link-up with Erlene, Kim, Amanda, Shirley, Chele, Megan, Kate, Lindsay, Emily, Marie, Dee, Sara
Inspire Me Monday with Janice, CJ, Emily, BonBon, and Nicole
Monday Mish Mash Link Party with Amy
Friday Feature Linky Party with Karren
Party in Your PJ’s Link Party with Lynda, Kim, Nina, Heather
Link It Up Wednesday at RavenWould with Kileen
Totally Terrific Tuesday Link Party with Jessica, Laina, Kaitlin, Sherry, and Nicki
Dream. Create. Inspire. Link. with Cat, Samantha, and Maria
Healthy Living Link-Up with Cristina, Anne, Deborah, Ladies of Easy Peasy Life Matters, Laura, Leigh
Turn It Up Tuesday with Natasha, Stacey, April, Tenns, Tiffany, Kelly, Silvie, Mari, Tina, Kimberly, Ginger, Bev, Biola, Melissa, Reuven & Aliyah, and Jessica
The Blogger’s Pit Stop with Kathleen, Janice, and Julie
Thought-Provoking Thursday with Lyli
The Pin Junkie with Bonnie
Sincerely, Paula’s Weekend No Rules Blog Party with Paula
Friendship Friday Blog Party and Social Media Boost with Create with Joy
Living a Life of Fitness Health and Happiness Link Up with Jill
Reflections from Me #MG Link Up with MacKenzie
Coffee and Conversations with Pat and Candy
Traffic Jam Weekend Linky Party with Kimberly, Laina, Gail, Natasha, Evelyn, Mari, Reuven
Bloggy Brunch with Pam, Nora, Raewyn, Alex Kristin, Chastity, Cathy, Michelle
Tuesday Talk Link Party with Beth, Liz, Jessica, Crystal, Stephanie,
Justine, Sarah, Becky, Laura, Christina, Meghan, Tina, Whitney
Awesome Life Friday with Lynda
Over the Moon Link Party with Bev, Cathy, Marilyn, Melissa, Sandy, Sue
Thank Goodness It’s Monday with Kresha
Wonderful Wednesday with Sinea, Saira, Tammy, Heidi, Kim, Cindy, Jennifer
Lou Lou Girls Fabulous Party with the Lou Lou Girls (Kimberly, Jessica, Cassie and Amber)