What snack should i eat after a workout

Consuming carbohydrates post-workout is especially important for endurance athletes or athletes who are training for several hours or multiple times per day. Consuming protein post-workout helps to repair and rebuild muscle. Generally speaking, exercise triggers the breakdown of muscle, although the exact level will vary from one form of exercise to another, consuming protein post-workout helps to prevent the breakdown of protein and stimulates muscle protein synthesis, which supports the increase and maintenance of muscle tissue.

Consuming adequate protein post-workout is especially important for strength athletes or individuals who partake in strength and resistance training. Consuming water or hydration drinks post-workout helps to replenish the body with fluids lost through perspiration during exercise.

Calculating the exact amount of fluid necessary is especially important for endurance athletes or individuals training in high-temperature climates. For the average gymgoer, it is best to focus on consuming water post-workout, as well as before and during. Fluids can be obtained through beverages, as well as hydrating fruits and vegetables.

Whether you workout morning, noon or night, eggs and toast is a quick and easy combo that you can whip up in minutes. Not only are eggs a good source of protein but they are also a natural source of cholesterol , which has been shown to have a beneficial effect on muscle building and recovery.

Although any type of yogurt makes a good post-workout snack, Greek yogurt is particularly high in protein making it a great option. Given yogurt is a natural source of sugar it can actually provide both protein and carbohydrate post-workout, however, pairing it with some granola helps to add a little extra boost of fibre-rich carbohydrates.

If you are buying store-bought granola be sure to read the ingredients and opt for versions with limited added sugar and oil, especially if you are concerned about calories. Cottage cheese is an excellent source of dairy protein in the form of both whey and casein protein: whey is a high-quality well-absorbed protein, while casein is a slow-digesting protein that has been shown to boost muscle growth and aid recovery.

Pairing cottage cheese with some fruit helps to provide some additional carbohydrates and fibre at the same time. Canned tuna is a quick and convenient source of protein that is relatively inexpensive. Hummus is made from chickpeas, which are a legume and a source of vegetarian protein. Although chickpeas do contain protein, they are primarily a source of carbohydrate, as well as insoluble fibre, and can therefore help to refuel as well as repair.

You can even use instant oats to cook on the stove with some almond milk and make it in under minutes. Serve with some nutrient-dense toppings like nut butter, fresh fruit, and chia seeds. You now have a balanced post workout snack that is not only delicious but super versatile.

Try out other healthy toppings like shredded coconut and cacao nibs to see what variation you like best. Protein plus fiber. Your body needs protein to help support muscle growth and repair, and the fiber can help keep blood sugar levels in check.

Pair some hummus with some bell peppers and celery as a nutritious post workout snack that can be enjoyed any time of the day. Chances are, you already got the workout part down, right? So, why not snack like a pro too? This week, challenge yourself to refuel your body with three of these post workout snack options. Want more post workout snack inspiration? All Rights Reserved.

Privacy Policy Terms of Use. Please click here if you are not redirected within a few seconds. Replenishing our body after working hard during a workout can help: Supports muscle regrowth and muscle repair.

Replenish glycogen stores. Boost overall recovery by giving your body what it needs to replenish after a good workout. Combat post-workout fatigue. Here are some delicious food options. Anyone who exercises more than seven times a week should consume plenty of carbohydrates, as they quickly replenish glycogen levels. Many people believe that consuming fat after exercising slows digestion and the absorption of nutrients. For some types of fat, this may be true. However, there is little information about the post-workout effects of fat calories.

It may be a good idea to limit fat intake after exercise, but low levels of fat are unlikely to inhibit recovery. Consuming carbohydrates, proteins, and some fats after exercising helps to encourage muscle protein production, and promote recovery with the best results.

Arrange to eat a snack as soon as possible after a workout. Also, remember to replace fluids and electrolytes by drinking water before, during, and after exercise. NordicTrack Vault and Tempo both offer workout mirrors suitable for exercising at home. Learn more here. In a meta-analysis of existing studies, scientists have identified 13 candidate genes associated with fitness outcomes.

A new study in mice suggests that having a healthy and intact gut microbiome may be necessary for optimal muscle growth after exercise. Drinking coffee before working out can improve muscle endurance, cognitive function, and muscle performance. Learn more. Meal deliveries can be convenient and help a person meet their nutritional needs. Learn about some of the top options for bodybuilders here. What should you eat after working out?

What to eat after exercise and why Importance of the post-workout snack Takeaway Physical activity uses a lot of energy. What to eat after exercise and why. Share on Pinterest Eating a snack after a workout will help the body replenish lost energy. Share on Pinterest Staying hydrated is essential when exercising. The importance of the post-workout snack. Scientists identify new cause of vascular injury in type 2 diabetes.