It is very important that after a workout, whatever the time of day, you drink some water and eat something, which will provide you with a source of protein and carbohydrates. The water will obviously rehydrate you, the protein will help your muscles recover and the carbohydrates will replenish your energy levels. It’s best to eat something within about 30-45 minutes after a workout to repair muscles tissue and replenish your body’s energy. What you eat after a workout is actually more important, than what you eat before, so be sure to eat the right post workout foods, and here are ten ideas of the snacks and foods that you should be looking at:
1. Banana and peanut butter
If you feel you need something more substantial, than a quick snack, then peanut butter and banana on rice cakes will make for a more filling top up. This will give you a tasty source of both the carbohydrates and protein that you need, and the banana is absorbed quickly by the body for a fast energy boost.
2. Straight forward orange juice
Skip the manufactured sports drinks and go for a glass of natural, freshly squeezed orange juice instead. It’s refreshing and it will give you a good dose of vitamin C and potassium, which is needed by the body to restore your fluid levels.
3. Eggs
What to eat after a workout? Eat eggs! Don’t panic, we’re not going to suggest that you have to drink them raw to get the benefit from eggs, that’s actually just a myth; in fact, the protein from cooked eggs is absorbed into your body quicker, than from raw ones. A quick snack of scrambled eggs with some whole grain toast and vegetables will do the trick nicely; you can prepare this tasty snack in advance and carry with you for when you need to fuel your body with additional energy.
4. Nuts and dried fruits
If you’re looking for a quick snack that you can carry with you, just a handful of dried fruits and nuts will provide you with a quick fix of carbohydrates and protein; make your own trial mix and enjoy it after your workout.
5. Salmon
What to eat after a workout? Salmon makes a good post workout food too. It is high in Omega-3 fatty acids, which the body can use to rebuild your muscles and it acts as an anti-inflammatory too, just in case you’ve overdone things a bit in the gym!
6. Pack a healthy sandwich
Make up a healthy sandwich and it will provide you with the nutrients that you need in a simple, neat package that you can take to the gym with you. Watch the ingredients, though, whole grain bread, cold meats, fresh salad and vegetables are fine, but don’t smother it unhealthy, high fat, dressings!
7. What to eat after a workout? Make your own sports drink
Dairy foods are a good source of all that your body needs after a workout, so make up your own after workout smoothie by combing milk (or almond milk), banana, fresh blueberries (or other berries) and some natural yoghurt or kefir. It will replenish your body and the banana will provide you with the electrolytes that you need for the healthy functioning of your muscles.
9. Granola
Another option of what to eat after a workout is granola. You may not feel like eating a lot, straight after a workout, but a just handful of granola and a glass of orange juice will do wonders for you. Just a small portion will give your body the nutrients that you need, just watch the calories in some mixes.
10 Just bananas
The reason that you see professional tennis players eating bananas between sets is that the fruit will provide you with carbohydrates, that will be quickly absorbed by your body, and natural sugars to get you going again, this is why banana is one of the greatest post-workout food that mother nature neatly packed for you to carry around.
What to eat after a workout? Do you have some other tips and ideas? Please, feel free to share them in the comment section below.
Stay happy and healthy!
