Whether you have just finished a marathon, a long-distance bike ride, or even a quick 5km run, it is important to replenish your energy as soon as possible.
These 7 quick healthy & easy to make post-workout snacks will give you the protein and carbohydrate intake that your body needs to help rebuild your muscles, get you back on your feet, and ready to go for another round.
What To Eat After A Workout?
Smoothies are quick to make, you can drink them on the go and it is easy to customize them to your personal taste by adding your favorite fruits.
Banana - 1-2
Frozen berries (blueberry, raspberry, strawberry) - 1 cup
Greek yogurt or milk -1 cup
Blend until smoothie consistency is reached! You can add water if you prefer a thin smoothie. Add honey for a sweeter taste.
2. Whole grain toast.
Whole grain toast with nut butter and banana slices.
Toast bread of your choice Nut butter of your choice (peanut, almond, or cashew butter) Banana slices Instructions: Toast bread Spread nut butter on one slice Top with banana slices Sprinkle cinnamon to taste
Optional: top with cheese for extra protein Serve warm
3. Oats porridge.
Oats (instant or regular) - 1/2 cup Water -1/2 cup Milk (dairy, almond, or soy milk) Honey for sweetness if desired Instructions: Add oats to water and milk in a pot on medium heat. Stir frequently until all liquid is absorbed. Pour into a bowl and serve warm with honey, mashed fruit, or nut butter!
4. Apple cinnamon baked oatmeal.
Whole wheat flour- 1 cup Baking powder- 2 tsp Cinnamon- 3/4 tsp Salt- 1/2 tsp Egg white + 1 egg yolky Combine all ingredients in a bowl. Mix until smooth consistency Bake for 30 min at 375F Serves 9 . *You could add any type of fruit to this recipe such as banana, pear, blueberry, or even chocolate chips!
5. Toasted whole wheat sandwich.
Toasted whole wheat sandwich with nut butter and slices of apple.
2 Slices of bread (of your choice) Almond butter Banana slices Honey for sweetness Whole wheat flour Butter Instructions: Toast bread Spread almond butter on one slice Top with sliced banana, sprinkle cinnamon to taste
top with cheese for extra protein Melt some butter in a pan on low heat. Place the sandwich in the pan and cover it with a bowl. Cook until golden brown Flip over and cook until golden brown Serve warm
6 . Chicken quinoa salad.
Quinoa - 1 cup Water - 1/2 cup Frozen broccoli - 1/2 cup diced carrots - 1/2 cup diced red pepper - 1/2 cup Chickpeas- 1 can Sweet corn kernels -1/4 cup Honey for sweetness if desired Olive oil & balsamic vinegar dressing *
Add quinoa and water to a pot on medium heat. Cover and cook until liquid is absorbed, about 10 min. Set aside to cool Mix together all diced veggies in a large bowl Add cooled quinoa Quinoa salad to the dressing and s q squeeze in the lemon juice (optional)
Optional: mix in honey Serve cold
7. Turkey sandwich.
Turkey sandwich with roasted turkey breast slices, spinach leaves, sliced cucumber, and plain yogurt
2 slices of bread (of your choice) Roasted turkey breast slices Cucumber Spinach leaves Plain yogurt
Toast bread. Slice roasted turkey and cucumber Set spinach leaves on one slice Top with sliced turkey, cucumber and optional cheese for extra protein Serve cold Mixed together, the sandwich has 18g of protein, 8g of carbohydrates, and 3 grams of fat! *You could add any type of veggies to this recipe such as tomato, onion, or even red pepper!
Post-workout you need to let your body rest and replenish, giving it the correct nutrients it needs to rebuild those torn muscles. Healthy food is important to your diet. It will help you see great results in the gym and feel so much better during the day!
Remember it's not all about eating healthy foods all the time, but it's also about eating foods that will fuel your body to perform its best.