Hi guys! In todays’ post, which is in conjunction with Nuts.com, i’d like to share with you some of my favourite post-workout snacks. First up is a Green ‘protein’ smoothie. This is my go-to post workout meal. I love green smoothies not only because they are delicious, but also because the spinach and banana combo pack a nutritious punch. And they are quite filling! A green smoothie is definitely meal in itself! I make mine with water, and since the smoothie is mainly for muscle recovery purposes i make sure to add some protein powder to it. I got a little fancy this time round and sprinkled some coconut flakes on top 🙂
Another one of my favourite post workout snacks is the chia pudding. This is basically chia seeds (rich in protein, omega 3 fatty acids, etc) soaked in yogurt (which is rich in protein). This pudding is quite filling too because the chia seeds tend to swell up and thicken the yogurt even more. I made this by adding 2 tablespoons of chia seeds to natural yogurt, stirring them in, and leaving the mixture in the fridge for 4 hours. You can leave it in there overnight if you choose to. I topped mine with strawberries, macadamia nuts, peanuts and cashew nuts.
Last but not least is this plate of sliced apples, strawberries, nuts and peanut butter. I sprinkled some cinnamon on top because i find some apples to be too sweet. Just balancing things out here 🙂
Ideally, a post workout snack should be had as soon as possible following a workout. These snacks can be easily transformed into on-the-go snacks for those of you who don’t have time to sit down and eat immediately after working out. No excuses people. No excuses. Just do your grocery shopping well in advance, prep your meals (clean and cut your fruits and veges), put them in easy to carry containers, pack them, so all you have to do is grab them and go!
Most people don’t refuel their bodies properly after a workout. Some refuel with the wrong foods, others don’t refuel at all! Remember, your body is a machine. You need to take care of it. Here is a quick run down of what happens…when you workout, you create micro-tears in your muscles. Yes. Your muscles get torn. This results in the muscle soreness and inflammation which i’ve referred to in previous posts. The body naturally repairs itself but to speed up the process, one of the things you need to do is refuel your body.
Enter post-workout snacks. More importantly, Protein. But you also need some carbohydrates to go with that. The carbs (sugar from fruits) raise insulin levels in the body. This insulin is needed to transport protein into the muscle cells for (muscle) growth and (muscle) repair. The fibre from fruits and greens keep the blood sugar steady. Carbs also restore muscle glycogen that was lost during the workout. Most nuts and seeds are high in proteins and are also anti-inflammatory making them great post workout snack additions. However, it is important to keep your nut portions in check. A small handful is enough.
On more thing, REHYDRATE. Seriously guys, drink water before, during and after your workouts. Or whenever it suits you. But definitely after working out. The fruits will hydrate you some but drink up too.