Hello there gym addicts! Are you tired of finding the perfect snack to have after your workout? Keep reading! You are in the correct place. Working out at a gym or home can bring you a lot of fatigue and pain. Especially if you are under a heavy workout plan at the gym, you will need extra energy than usual. However, it is, working out can strain your muscles and may even damage them. A well-balanced diet is what you need after a strenuous workout session—a diet including all the nutrients essential for muscle growth and repairs.
The nutrients can rebuild your damaged muscles and enhance growth. Working out drains your body Glycogen levels which need to be filled all the time. Carbs are capable of refilling them for you! You will find refilled stores of Glycogen after having carbs as your post-workout snack. What is this Glycogen? Glycogen is a substance of glucose that will elevate your performance overall. Lower levels of glycogen will demean your mindset and increase the risk of muscle breakdown. Here are some amazingly nutritious post workout snacks you can try after a workout.
1. Whey Protein Shake
Add two scoops of this high-quality protein into your post-workout diet. The high-quality protein in the Whey shake will boost your energy levels after working out. If you are a vegetarian or a vegan, try having pea or rice protein shakes. You can add either dairy milk, non-dairy milk, or water as the liquid. Don’t forget to add some fresh fruits or vegetables with your protein shake for the best results.
2. Whole eggs and toast
Eggs always hold the top ranking in the protein chart. Those are the best sources of protein. Eggs contain 7 grams of protein per medium egg. How nutritious is that? The best part is that eggs can be enjoyed in many ways. Hard-boiled, scrambled, omelet, sunny-side up, etc., are some ways. After your workout, take a couple of whole-grain toasts and combine them with an egg. You’ll experience incredible results afterward.
3. Greek yogurt and berries
Greek yogurt is incomparable to other yogurts. The high protein containing in this yogurt is what makes it unique. Add your favorite berries with the Greek yogurt and hype up your strained energy. The antioxidants in the berries will do the rest!
4. Protein Pancakes
The name itself gives what you are looking for! Add your favorite protein powder into your pancake mix and enjoy a protein-filled pancake. Real maple syrup on those pancakes will increase the level of nutrition.
5. Tuna fish and crackers
Fish is always a ‘protein-y’ friend. The wow factor is that there are no substitutions for fish protein. Have you ever thought that you could take Tuna as your snack? A pair of whole-grain crackers with Tuna will be your favorite snacking combination. The protein and other nutrients in these will charge your drained muscles.
6. Grilled Chicken and Sweet Potatoes
Were you enjoying the perks of loving savory food? Well, here’s a brilliant idea! Grilled boneless chicken or a skinless chicken breast will spice up your post workout snack. Sweet potatoes act as a partner of chicken to charge you up with nutrients.
7. Low-sugar Breakfast cereal and milk
Focusing on more ‘protein-y’ food is essential after a workout. So, here’s a perfect food combination. Take out your favorite low sugar cereal with some low sugar milk as well. Add those together and enjoy a fiber-rich snack to repair those tired muscles. You can add fresh fruits to boost the nutritional level.
8. Protein oatmeal
Can we ignore Oatmeal when talking about workout food? No! Oatmeal can be considered as a protein powerhouse. It is also rich in fiber. Scoop some of your favorite protein powder to your Oatmeal and enjoy the benefits. Adding nut butter will make it your favorite snack.
9. Homemade Chocolate Milk
Here comes the cheapest and the easiest post workout snack. Preparing chocolate milk is not a difficult task at all. The protein and carbs in chocolate milk can excite your energy level. It keeps you hydrated as well. Make sure you make your chocolate milk at home, as those in your grocery store will give you a whole lot of sugar.
10. Cottage Cheese and Fruit
Cheese is naturally a protein-giver on its own. But adding it up with some fresh fruits will not make its nutrients fade. Did you know that cheese contains both casein and whey protein? 4 ounces of cheese contains 13 grams of casein and whey protein. Can it be more impressive? Cheese has the power to recover your damaged or strained muscles.
Stronger. The essential fats and carbs in it will do their job right, dealing with your tired muscles. Don’t forget to add some fresh fruits with your cheese to add some flavor!
Working out for a perfect and fit body is not an easy task. It requires a lot of training and control. A wholesome diet after a workout is also a must. Exhausting your muscles without proper nutrition for an extended period is not a good idea. That’ll be waving for some injuries such as bone fractures or brain injuries. Too much training is the worse without proper guidance.
Having a proper diet plan and a workout plan is a must. To maintain the endurance of your body throughout workouts, nutritious food is essential. Consider the quality and not the quantity. Quality-rich food is what you need after a fatiguing workout session. Quality protein can reduce the breaking down of muscles and can enhance muscle growth. Carbs are capable of refilling energy stores. 30-40 grams of protein is a must in your post workout snack. Focus on consuming leucine-rich food such as eggs and chicken. Quality carbs especially are needed to be added to your diet. Make sure to add the nutritious pals as mentioned above into your post workout snacking options.