Did you know that what you eat after a hard workout can help you get better results? You may already know that food plays a big role in helping you recover, but do you understand why? It may seem overwhelming to explore this topic, so we’ll help break it down for you.
Here’s the caveat: If you’re a professional athlete, training for the CrossFit games finals or about to do your third ultra-marathon, the research and science are going to be pretty darn important. This article won’t be in-depth enough to give you the nutritional guidance you need.
Now, if you don’t fall into one of the above categories and simply want to know what’s best to eat after your run, yoga class, or HIIT, keep on reading. Let’s take a dive into the best post-workout snacks to fuel your body for optimal results.
Protein: A Muscle-Building Macronutrient
You can’t write an article about exercise nutrition without talking about protein. Many people believe protein is needed to fuel your body for exercise, but this actually isn’t true. Instead, your body uses protein after a workout to build and strengthen muscles. Since you’re not using it for fuel, the amount you need won’t vary too much based on your workout length or intensity.
The research on when you should eat your protein is conflicting and confusing. There’s not enough research out there yet for us to know exactly when and how much protein is best, but you’ll benefit most from having small amounts of protein both before and after you work out.
Carbohydrates: Fuel Your Movement
The next macronutrient you should be thinking about is carbohydrate. Carbohydrates have been getting a bad rap these days, mostly because processed carbs such as refined flour and sugar aren’t good for us. But, for a highly active individual, carbohydrates are a key source of fuel.
Starchy vegetables (think: potatoes, sweet potatoes and beets) and whole grains (think: quinoa, brown rice and barley) are excellent sources of carbohydrates. If you’re working out at a moderate or high intensity, you should probably eat carbs before as well as after a workout, just don’t take this as free reign to carb-load on workout days. For most active people, a daily diet that includes a moderate amount of carbohydrates should suffice.
Fat: The Overlooked Exercise Macronutrient
It’s easy to get caught up with protein and carbohydrates, but having a little fat is important, too. During low-intensity activities such as power walking or slow jogging, your body actually prefers to burn fat. Of course, the quality of those fats matter, and we encourage you to choose healthy fats from avocado, nuts, seeds and fish instead of red or processed meat.
Putting It All Together
To sum it up, fuel your daily activity and workouts with a whole foods diet that includes quality protein, carbohydrates and fats. These macronutrients work synergistically with your workouts to help you achieve your health and fitness goals. Check out the list of workout snacks below for some tasty post-workout snacks. Enjoy!
10 Tasty Post-Workout Snacks
1 can sardines + raw carrots, celery and bell peppers
1 cup blueberries, 10-20 sprouted almonds, 1 hard boiled egg
Green smoothie (try adding protein such as high-quality grass-fed collagen protein, whey protein, or hemp protein; just be sure to add your whey protein by stirring it in, as blending can denature it)
2 tablespoons almond butter on Ezekiel sprouted toast
2 hard-boiled eggs with 1 cup mixed greens
Homemade trail mix (combine sprouted nuts and seeds with cacao nibs, coconut flakes and goji berries)
Grass-fed beef jerky and baked root vegetables (try these Crispy Roasted Brussels Sprouts)
Guacamole with mixed raw veggies
2 ounces baked chicken + 1/2 cup baked sweet potato
1/2 avocado + steamed broccoli and snap peas
