By Alexia Dellner, PureWow
You picked out a killer playlist, stretched thoroughly and then gave 150 percent in your workout. So now you’re done, right? Not so fast. “The food you eat within the first few minutes after a workout is one of the most important and underrated parts of training,” says personal trainer Lisa Reed.
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You picked out a killer playlist, stretched thoroughly and then gave 150 percent in your workout. So now you’re done, right? Not so fast. “The food you eat within the first few minutes after a workout is one of the most important and underrated parts of training,” says personal trainer Lisa Reed.
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In order to help your body recover faster, as well as repair and build new muscle tissue, you’ll want to refuel soon after working out with a small amount of carbohydrates and protein. How soon? Research has shown that consuming a post-exercise meal immediately after working out (i.e., within 15 minutes) is better than eating an hour afterward, Reed tells us. So with that in mind, here are the best post-workout snacks to pack in your gym bag.
Yogurt
Or cottage cheese, if you’re into that kind of thing. “Both offer an excellent source of protein post-workout,” says sports dietitian Angie Asche. For an extra antioxidant and carbohydrate boost, she recommends adding fresh berries or diced vegetables. Extra bonus? “Calcium and vitamin D-rich foods help strengthen bones and prevent fractures.”
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Hummus and Whole Grain Crackers
“After a workout, your body likes carbohydrate-containing foods because it's burned through all its energy stores,” nutritionist Lindsey Joe explains. To replenish these stores (aka glycogen), top a couple of whole grain crackers with protein-rich (and totally delicious) hummus.
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Eggs
And not just the whites. “Egg yolks contain several vital nutrients for brain and bone health,” says Asche. She suggests packing a few hard-boiled eggs into your gym bag for a quick and easy source of protein, teamed with a slice of whole wheat toast for additional carbs post-workout.
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Protein Shakes
“Liquid nutrition is a great choice for a post-workout meal because it absorbs easier and can therefore be used faster by your body,” says Reed. Her favorite recipe? A smoothie made with ½ cup of almond milk, one scoop of protein powder and ½ cup strawberries. Delicious.
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Smoked Salmon
Fatty fish are known for their inflammation busting abilities, and research published in the Clinical Journal of Sports Medicine found that omega-3 fatty acids can also help ease delayed onset muscle soreness (DOMS) after exercise. Try spreading a whole grain wrap with a thin layer of cream cheese and topping with smoked salmon for a delicious and portable snack.
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Low-Fat Chocolate Milk
For those who find it hard to eat right after exercising, the American Council on Exercise suggests trying liquid foods instead of solids. And chocolate milk is a great choice, thanks to its tasty mix of carbs, protein and water. (Just go easy on the sugar.)
See more at: PureWow
