Healing Eats: Post Workout Snacks That Help You Replenish and Repair

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By mia bolaris-forget

Ironically enough while I can be hungry before a workout, it’s not likely that I’ll immediately be hungry afterwards. And, it’s not that I don’t work out hard. I devote at least an hour a day and up to an hour and a half to two hours twice a week, when working with my personal trainer.

But, even though I may not have much of an appetite, I know that my post workout snack is just as important as my pre-workout snack. While the latter offer you the energy to get through your routine, the former helps your body repair muscle tissues and replenish glycogen stores, often depreciated after a good, hard workout. Still, not just any snack will do. In fact, post workout snacks need to be “smart” so that you don’t undo all the hard work you just invested into.

· Banana Protein Shake: Protein is essential to your body post workout, especially when its combined with healthy carbohydrates. Consider refueling with a protein shake containing whey protein, water, and a half a banana, a delicious drink that’s filling and that your body converts into energy.

· Nut Butter & Banana on rice cakes: Don’t want a liquid lunch or to drink your dinner? Consider a mini mal made with one of a variety of nut butters (peanut, soy, cashew, almond, etc.) smoothed onto a brown rice cake and topped with a few slices of banana. While you may usually steer clear of high-sugar, high glycemic carbs such as bananas they are perfect for post workout since they are absorbed rapidly.

· Hummus and pita bread: This tasty treat made of chickpeas and spread on whole wheat pits gives you’re the best of both worlds: carbs and protein. In addition, the slow-energy release provided by the whole wheat pita, keeps you full and fueled for hours.

· Berries and yogurt: Strenuous workouts drain you body of amino acics, so a combination containing this bone-building nutrient is essential. Low-fat yougurt gives you the protein you need while fresh berries provide the energy boost from carbohydrates.

· Whole wheat and tuna: This muscle building combo makes an excellent post workout meal/snack. In fact, research reveals that a combination of carbs and protein together are better for fueling post-workout recovery.

· Apple with cheese and sliced turkey: For those who want to skip the bread, consider a few slices of cooked turkey with some soft cheese and some apple wedge for some energy-enhancing carbs. This high-protein snack is delicious, nutritious, and great for those on the go.