Ideas of Healthy Snacks to Eat After Exercising

Ideas of Healthy Snacks to Eat After Exercising
Page content

Eating after exercise is essential for not only giving the body energy to recover, but also protein to help the muscles grow bigger and stronger. While eating after a workout is recommended, there are some foods that should be consumed and some types that should be avoided. Finding healthy snacks to eat after exercising is a sure way to allow the body to recover and strengthen as quickly as possible.

What Does the Body Require After Exercise?

The most important thing that the body requires after exercise is fluids to replace anything that was lost through sweating. Foods consumed post-workout should be high in carbohydrates to help the body to restore glycogen. Glycogen is what the body uses for energy during difficult exercise, and glycogen stores are often depleted after working out. Protein aids in the repair of muscles that have been stretched and damaged during exercise - making them larger and stronger. Nutritionists recommend eating four grams of carbs for every one gram of protein after a work out. Fatty foods should be avoided following exercise, as they slow digestion and can make it harder for the body to get carbs and protein quickly.

Healthy Post Workout Food Choices

Healthy Snacks to Eat After Exercising, Image Credit: scottfeldstein

It is recommended that food is consumed within one to two hours following any exercise. The most commonly used post-exercise foods are protein shakes and protein bars. These snacks are designed with post-exercise nutrition in mind, often meeting the 4:1 carb to protein ratio well. Shakes and bars can be excellent for people who are in a rush and don’t have time to sit down and eat after working out.

People who have the time to eat a meal post-workout can try something like a lean turkey breast sandwich on whole grain bread. The bread provides a large amount of carbohydrates to provide an energy boost while the turkey is low in fat but high in protein to help with muscle repair. A tall glass of milk can provide the body with just enough protein and carbs as well, but some people prefer to add in a scoop of protein powder for additional nutrition. It is important to drink a glass of water with the post-exercise snack to rehydrate the body’s muscles.

Finding healthy snacks to eat after exercising ensures that a workout gives the best possible benefits to the body. Along with drinking water post-workout, eating four grams of carbs for each one gram of protein ensures that the body is able to repair and re-energize. This helps people to see the fastest, highest quality results from working out.

References

The American Physiological Society: What You Eat After Exercise Matters - https://www.the-aps.org/press/releases/10/3.htm

Health Guidance: Eating Before and After Exercise - https://www.healthguidance.org/entry/3546/1/Eating-Before-And-After-Exercise.html

Photo Credit

Woman running image courtesy of https://www.flickr.com/photos/lululemonathletica/4312521610/.

Protein shake image courtesy of https://www.flickr.com/photos/scottfeldstein/73180760/.