Fitting in a carb-heavy, protein-rich post-workout snack isn’t just to fill up your belly — it’s necessary to aid your body’s recovery process and can help decrease muscle protein breakdown, increase muscle growth, and restore glycogen stores. To maintain muscle glycogen stores, athletes are advised to consume a high-carbohydrate diet that contains adequate energy (calories), along with proteins to stimulate muscle repair and growth and fluids to ensure normal hydration. However, while it’s important to try to fit in food after a workout, it’s more important to look at your overall nutrition and make healthy choices throughout the day.
These post-workout snack ideas are just a starting point:
- COCONUT WATER OR BONE BROTH: Recover by drinking either coconut water or bone broth to replenish the body! Coconut water offers hydration and natural sugars, which fuel our brain and help bring energy into our muscles, and bone broth offers minerals, fat, and protein to support muscle building after a workout.
- WATERMELON WITH SPRING WATER & FRUIT AND PROTEIN SALAD: juice some watermelon and then add half spring water. It’s delicious and perfect for rehydrating. Have it with a spinach, strawberry, feta, and pepita salad.
- PEANUT BUTTER & JELLY SANDWICH & PROTEIN SMOOTHIE: it’s important to get carbs and protein after a workout to promote muscle repair and synthesis.
- TROPICAL FRUIT WITH LIME JUICE & PROTEIN SMOOTHIE: pineapple, banana, and papaya with fresh lime juice squeezed all over it.
- CASHEWS AND CRANBERRIES: Cashews are rich in fiber, healthy fats, and are a good source of plant protein. Dried cranberries are rich in antioxidants, beneficial vitamins, and help keep you regular.
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