Some people opt for commercially made post workout foods to refuel after a workout. They’re not what we normally recommend, but do have all the nutrients necessary to get your body going and help speed recovery. Best of all, these types of products are easy to use and extremely portable. Whether you opt for a made-at-home post workout food or one you purchased that’s ready-made, it’s important to have the right combination to aid in building muscle tissue, boost your immune functioning, reduce muscle soreness, improve bone mass and help the body burn excess body fat.
What are the commercial options?
Post workout commercial options include food with whey protein supplements. It may just be whey powder that you add to fruit juice to make the right combination of carbs and protein or a vegetarian option of protein powder made from soy, peas, rice, hemp or peanuts. If you want a vegetarian option that has all nine essential amino acids, choose soy. You can also get that by combining pea and rice protein powder.
I prefer choosing whole foods rather than using protein powder and juice.
There are several reasons you might need to use protein powder or the many protein post workout snacks, most of the time they’re used because they’re easy. I prefer taking the time to make a snack at home and bringing it to the gym. Hard boiled eggs and crackers travel well and are easy to prepare. There are now individual size packets of tuna, which also can be served on crackers or toast for a protein/carb combination that will help recovery.
If you have a thermal container or can eat your post workout snack within 45 minutes, there are far more options.
Cottage cheese or Greek yogurt with a mix of fresh berries, cherries or chopped up other type of fruit and maybe a sprinkling of nuts is a tasty way to refuel your body after a workout. Even unsweetened applesauce mixed with cottage cheese can be delicious, refreshing and good for a post-workout snack. If you like hummus, try pita bread and hummus to provide both the protein and carbs you require. If you have a blender, the world is your oyster when it comes to making post workout snacks. You can fill the blender with fruit and the recommended amount of protein powder or a cup of Greek yogurt, which is higher in protein than regular yogurt.
- While you need to eat a snack within the first 45 minutes, doing it soon as possible is important after a hard workout. Don’t forget to hydrate, either. In fact, hydration is more important than the actual snack.
- One of my favorite snacks is a sliced apple with peanut butter topping. Make sure the peanut butter only contains one ingredient—peanuts. There are several popular brands from which to choose and most are labeled “natural.”
- The harder you workout, the more important eating protein and carbs after your workout becomes. If you’re going to do intense weight training, make sure you also plan your snack or plan to eat a full meal afterward.
- A veggie omelet that includes onions, mushrooms, sweet red pepper, broccoli and other veggies, topped with cheese and served with a side of roasted vegetables, which includes potatoes and a side of avocado slices and whole wheat toast is a good post-workout meal.
For more information, contact us today at Revolution Training