If
you're not giving your body the nutrients it so desperately craves following
your workout, you're only cheating yourself. A post workout meal will help you
recover, repair, and rebuild so you're ready to tackle your next workout. But
not any snack will do. Your body demands lean protein sources and
nutrient-packed carbohydrates.
1.
Chocolate Milk
It
turns out chocolate milk contains the perfect ratio of protein and
carbohydrates, making it the perfect post workout snack. One cup of low-fat
chocolate milk contains a little over 150 calories, 26 g of carbohydrates and 8
g of protein. In fact, one study showed that chocolate milk is a more effective recovery aid
than common sports drinks. And not to mention, it's delicious too.
2.
Greek Yogurt
Greek
yogurt is like regular yogurt's lean and mean sibling. One cup of Greek yogurt
contains double the protein and half the carbohydrates of regular
non-Greek yogurt. For a more equal ratio of protein and carbohydrates you can
buy flavored Greek yogurt or add fruit. This protein-packed snack is also shown to keep you fuller, longer versus non-Greek yogurt.
3.
Bean Salad
Beans
aren't just rich in fiber, they're full of protein too. Try adding a mixture of
kidney, garbanzo, and black beans to your favorite salad. Include grape
tomatoes, sliced almonds and apples with a drizzle of vinaigrette dressing
for a tasty and healthy post workout meal. Additionally, regular bean
consumption is associated with several health
benefits.
4.
Fruit and Cottage Cheese
Cottage
cheese is high in the slow digesting protein, casein. When casein protein
digests, it forms a gel in your stomach and releases a steady supply of protein
to fuel your hungry muscles over several hours. One cup of low-fat cottage
cheese contains more than 20 g of protein. Adding fruit, like blueberries, is a
great way to up the nutrient content and taste.
5.
Veggie Omelet
Eggs
are nature's perfect food. They contain ample amounts of protein, vitamins and
minerals (with the yolk of course). And since the 2015 Dietary Guidelines for
Americans
reported that there is a lack of evidence linking dietary cholesterol to
cholesterol levels in people, you don't need to fear the yolk. Add your favorite
veggies for increased nutrients and fiber or add whole-grain toast for more
carbohydrates.
Gavin Van De Walle holds a Bachelor of Science degree in
nutrition and is a certified personal trainer. He is a Master of Science
candidate in nutrition with an emphasis in sports nutrition at South Dakota
State University. Contact Gavin at http://www.supranutrition.com.
