Refueling your body after strenuous exercise is vital to kick-starting a proper recovery. Your muscles are starving for nutrients so you better give them what they want. The key is to take in calories with a high nutritional value. The majority should come from carbohydrates, then protein, and finally fats.
Although it would be great for all of us to go home and prepare a balanced snack or meal after exercising, it rarely happens. You may be going to work as soon as you are finished or off to another commitment. What do you do then when you need high quality food on the go?
I have listed some great snacks that can be quickly prepared and consumed so you do not neglect your body´s need for high quality fuel after exercising. Remember to consume a snack no later than 45 minutes after exercise. If you have difficulty eating following exercise, then consume your calories slowly with a bite or drink every few minutes. That way you will still feed the nutrients your body wants and not upset your stomach.
1. Peanut butter and banana sandwich – a fantastic snack that can be eaten anytime of the day. Make sure to use 100% whole wheat or grain bread and natural peanut butter (most brand name peanut butter is loaded with extra sugar). With two tablespoons of peanut butter, two slices of bread, and a banana, you are looking at approximately 500 calories of quality carbs, protein and fat.
2. Oatmeal – One cup of oatmeal provides 142 calories (70% carbs, 17% protein, and 13% fat). If you want to get fancy with this you can throw in a tablespoon of brown sugar, add raisins, or pour on ½ cup of yogurt.
3. Chocolate Milk – you can easily pick up 250-500 ml bottle after working out to feed your body with a proper ratio of carbohydrates and protein. Go with fat free milk and no more than 2% milk fat. I am not a milk drinker, but if I am in need of something quick, and happen to be in a gas station, then chocolate milk is my choice.
4. Granola bar – easy to store and quick to eat. There are lots out there but make sure to stay away from ones loaded with marshmallows, chocolate chips or dipped in chocolate or yogurt.
5. ½ cup of mixed nuts – calorie rich with a good mix of protein, fats and carbs. They are filling and offer nutrients such as folate and iron. Avoid nuts covered with additional oils and salts. The more natural, the better.
6. Tuna Sandwich – hands down my favourite post-workout snack. You get quality protein and fat in the tuna and carbohydrates from the bread. Remember to use 100% whole wheat or grain bread and light mayo or plain yogurt to mix the tuna.
