Congrats on a great workout – now you just need one or more recovery snacks to help your muscles repair and replenish your energy stores. The trick is to eat a small snack rather than gorging on Mexican food, no matter how much you’re craving it. After all, you don’t want to undo all that hard work! Check out these recovery snacks and try one next time you finish an epic workout.
1. Chocolate Milk
Yep, you read that right! Chocolate milk does have a place in a healthy diet and tops my list of recovery snacks. It’s great for a post workout snack because it has the ideal ratio of protein to carbs and is portable so you’ll have it with you when you finish a run or bike ride. Opt for low-fat versions to keep your calorie intake under control.
2. Banana with Peanut Butter
A banana with peanut butter is another of my favorites. It’s easy to throw together when you get home from the gym and it tastes so good you’ll feel like you’re having dessert. Cut your banana in half lengthwise, spread one half with peanut butter and then top with the other half. Or, slice the banana and dip it into peanut butter before each bite. The natural fruit sugar and carbs in this snack are quickly converted to energy, which you’ll need after a serious sweat session.
3. Yogurt with Berries
Yogurt and berries taste great together and they work wonderfully for a post workout snack. Simply mix a handful of strawberries, raspberries or blueberries into a container of plain yogurt. The berries give the yogurt a sweet taste and combine a healthy mix of carbs and protein to optimize your recovery. Go for Greek yogurt for even more protein.
4. Hummus with a Pita
Again, the secret to this post workout snack is the healthy mix of carbohydrates and protein. Dip a piece of pita bread into hummus or spread a thin layer on the pita and eat it like an open-faced sandwich. Pita chips also work well for a more portable snack option.
5. Tuna on Crackers
Tuna isn’t just for lunch anymore. It’s got tons of protein, which makes it ideal when you finish exercising, whether you swam, walked or jumped rope. Put tuna on whole-wheat crackers for a healthy hit of carbs too. Go easy on the mayo in your tuna to keep your fat and calorie intake under control.
6. Hard Boiled Egg with Carrots
You don’t have to eat them mixed together, but eating a hard-boiled egg with a few carrot sticks on the side after you work up a sweat is a great way to help your muscles recover. Eggs are a prime source of protein and the nutrients in the carrots help stabilize your metabolism, helping you optimize your calorie burn.
7. Turkey and Cheese with Apples
Talk about the best mix of carbohydrates and protein you can hope to find! A couple of apple slices alongside a slice of turkey rolled around a slice of cheese makes a delicious snack when you finish a workout. It’s easy to make and you can take it to work or the gym with you so it’s on hand when your workout is over.
What’s your favorite thing to eat after you exercise. Apples with peanut butter are one of my favorite go-tos.