After a tough workout, it’s tempting to reach for a huge meal. You deserve it, right? And your body can quickly metabolise all those calories, right? Think again. You can certainly reward yourself with some snacks, but be particular about them. What you want are foods that can help your body quickly repair muscle tissues and replenish glycogen stores (stored carbs). What you don’t want are foods that will undermine all your hard work, especially if you’re working to lose weight or gain muscle mass. So, the next time you feel like reaching for a post-gym burger, try these healthier but equally tasty snacks instead.
Chocolate milk
Your favourite childhood afternoon drink can now be your favourite post-workout drink. Experts have pointed out how chocolate milk has just the right ratio of protein to carbohydrates to replenish your energy and facilitate muscle repair.
Peanut butter banana smoothie
There’s nothing like a refreshing smoothie after all that sweating. Make your next one with peanut butter, banana, almond milk, protein powder, and a dash of cinnamon. It’s a sweet and protein-packed snack that will make sure you don’t crash after your workout.
Grapes
Carry a bag of frozen grapes in your bag for a terrific source of electrolytes. These will help maintain fluid balance and muscle function. Plus, they make for a quick and refreshing treat.
Watermelon
What’s more refreshing than some cool watermelon after a workout? This fruit can easily rehydrate your tired body as well as refill depleted glucose stores.
Apples or bananas with almond butter
Almond butter is rich in protein and healthy fats, and much yummier when coating a slice of apple or banana. Bananas, in particular, are low in calories but high in potassium. This combination can help with not only your tired body but brain as well.
Popcorn
This whole-grain source can replenish all that lost energy. For even more energy, sprinkle your popcorn with some flavoured protein powder.
Sweet potatoes
Sweet potatoes are a great source of just the right amount of carbs along with some nourishing vitamins, iron, magnesium and potassium to fuel you up.
Hummus with whole wheat pita
Hummus, made from pureed chickpeas, are rich in carbs and protein. Pair it with whole wheat pita for a quick, healthy and energy-boosting snack.
Tuna and sardines
Tuna and sardines are wonderful sources of protein. You can pair sardines with some whole wheat crackers, while you can create a healthy tuna roll-up. Just mix tuna with Greek yoghurt, lemon juice, dill, salt and pepper and roll it up in tortilla.
Turkey and cheese
Lean turkey and soft cheese (like part-skim mozzarella) make for a tasty combo. They’re also easy to assemble and contain the right amount of carbs and proteins to boost your energy.
Greek yoghurt with fresh berries
Greek yoghurt is rich in amino acids that help build muscle. It’s also a nice, cool treat after a tough workout. Throw in some berries to make it even yummier.