Workout Snacks - Post Workout
This is article two of the workout snack series with a closer look at post workout food.
The content of your food is more important than what you are actually eating.
Even if it is really a breakfast type food, it is still a good item after exercise if it has the carbohydrates, protein and fat that your body needs.
Try some of these.
1.
No Flourpancakes: These are pancakes of a different style.
Mix together ½ cup milled oats, ½ cup cottage cheese, 1/4 tsp baking powder, 4 egg whites and ½ tsp vanilla extract.
As always, skip the syrup (too much sugar) and use fresh fruit instead.
2.
Beef and squash: Cook up some lean roast beef (drain fat) and combine it with an equal amount of cooked butternut squash.
3.
Tuna: Create a tuna saladusing a can of tuna, ¼ cup Miracle Whip and some diced pickles.
Eat it with some whole grain crackers.
4.
Bagels: Whole grain bagel stuffed with 2 hard boiled eggs is easy to take to the gym and eat on the way home.
Depending on your needs, you can skip the egg yolk to avoid the cholesterol.
5.
Chocolate milk: Two cups of chocolate milk (low fat) will give you a 3:1 carbs to protein ratio which is ideal.
6.
Apples and cheddar: Apple slices and a stick of low fat cheddar cheese.
7.
Trail mix: You can make your own by visiting the bulk section at a grocery store or buy one that is pre-made.
There are variations on this you need to watch out for.
Eating one with a lot of chocolate M&Ms is probably not a great idea.
8.
Cereal: Whole grain cereal like granola oats is my favorite especially with blackberries and raspberries added.
Use low-fat milk to avoid high fat content.
9.
Crunchy Cottage Cheese: Same idea as 8.
But add a cup of cottage cheese instead of milk, 1 tsp honey and some cinnamon.
10.
Egg Muffin: Saw this one a website.
English muffin stuffed with a whole egg, spinach, cheddar cheese, and a slice of bacon.
11.
Rice Cakes: Some people use peanut butter but my wife likes almond butter instead and some raspberry jam.
12.
Pita and hummus: Fast digesting carbs for this one using a whole wheat pita and two spoonfuls of hummus.
13.
Chicken: Precook some chicken on the bbq and slice it up.
I will eat it with cooked rice together as a chicken-fried-rice bowl with added peas and peppers and a touch of olive oil for the good fats.
14.
BCAA Shake: For those who are sold on the benefits of BCAA over protein, you can mix it with whatever liquid you like but a sports drink will give you the electrolytes and simple carbohydrates you need as well.
Rice cakes will give a complex carbohydrate for the longer time frame for digestion.
15.
Protein Shakes: This was covered in article ONE but it is by far the most popular version of post workout meal.
Easy to take with you to the gym and consume immediately afterwards.
Don't forget - eat within 15 - 30 minutes of finishing your workout or competition to give you body the nutrients it needs to restore energy levels (glycogen) and to recover properly.
The content of your food is more important than what you are actually eating.
Even if it is really a breakfast type food, it is still a good item after exercise if it has the carbohydrates, protein and fat that your body needs.
Try some of these.
1.
No Flourpancakes: These are pancakes of a different style.
Mix together ½ cup milled oats, ½ cup cottage cheese, 1/4 tsp baking powder, 4 egg whites and ½ tsp vanilla extract.
As always, skip the syrup (too much sugar) and use fresh fruit instead.
2.
Beef and squash: Cook up some lean roast beef (drain fat) and combine it with an equal amount of cooked butternut squash.
3.
Tuna: Create a tuna saladusing a can of tuna, ¼ cup Miracle Whip and some diced pickles.
Eat it with some whole grain crackers.
4.
Bagels: Whole grain bagel stuffed with 2 hard boiled eggs is easy to take to the gym and eat on the way home.
Depending on your needs, you can skip the egg yolk to avoid the cholesterol.
5.
Chocolate milk: Two cups of chocolate milk (low fat) will give you a 3:1 carbs to protein ratio which is ideal.
6.
Apples and cheddar: Apple slices and a stick of low fat cheddar cheese.
7.
Trail mix: You can make your own by visiting the bulk section at a grocery store or buy one that is pre-made.
There are variations on this you need to watch out for.
Eating one with a lot of chocolate M&Ms is probably not a great idea.
8.
Cereal: Whole grain cereal like granola oats is my favorite especially with blackberries and raspberries added.
Use low-fat milk to avoid high fat content.
9.
Crunchy Cottage Cheese: Same idea as 8.
But add a cup of cottage cheese instead of milk, 1 tsp honey and some cinnamon.
10.
Egg Muffin: Saw this one a website.
English muffin stuffed with a whole egg, spinach, cheddar cheese, and a slice of bacon.
11.
Rice Cakes: Some people use peanut butter but my wife likes almond butter instead and some raspberry jam.
12.
Pita and hummus: Fast digesting carbs for this one using a whole wheat pita and two spoonfuls of hummus.
13.
Chicken: Precook some chicken on the bbq and slice it up.
I will eat it with cooked rice together as a chicken-fried-rice bowl with added peas and peppers and a touch of olive oil for the good fats.
14.
BCAA Shake: For those who are sold on the benefits of BCAA over protein, you can mix it with whatever liquid you like but a sports drink will give you the electrolytes and simple carbohydrates you need as well.
Rice cakes will give a complex carbohydrate for the longer time frame for digestion.
15.
Protein Shakes: This was covered in article ONE but it is by far the most popular version of post workout meal.
Easy to take with you to the gym and consume immediately afterwards.
Don't forget - eat within 15 - 30 minutes of finishing your workout or competition to give you body the nutrients it needs to restore energy levels (glycogen) and to recover properly.
Source...