"Best Foods to Eat After a Workout."
Motivating yourself to exercise will bring you one step closer to your fitness goals. But here is one important thing you may be neglecting: What you eat after your workout. The body craves high-quality protein and carbohydrates after a good workout. Protein helps repair tired muscles, while carbohydrates replenish all the energy you expend.
For the optimal post-workout snack, eat protein and carbs in a 1:3 ratio. That’s 1 gram of protein for every 3 grams of carbohydrates. The following post-workout snacks have an ideal combo of protein and carbs, helping you to repair muscle and restore your energy:
1. Roasted chickpeas - Chickpeas fit almost perfectly into the mold of the 1:3 protein-to-carb ratio. With 6 grams of protein for every 20 grams of carbs, they make an ideal food to eat after a workout. Add a little olive oil for a healthy fat.
2. Nuts/Pistachios - A 1-oz. serving of roasted pistachios provides 6 grams of protein and 310 mg. of potassium. A 1/2-cup serving provides 18 grams of carbs and 6 grams of fiber, all with a low glycemic index.
3. Fruity oatmeal - A ½ cup serving of oats provides 27 grams of carbs, 5 grams of protein, and 4 grams of fiber. Oats contain a fiber called beta-glucan, which helps to lower cholesterol.
4. Power smoothie - Use, 2 parts fruit (carbs) to 1 part milk or yogurt (protein) and keep the sweeteners to a minimum. Add protein powder, nuts, seeds, or greens for a quick way to restore depleted energy.
5. Chocolate milk - 8 oz. of chocolate milk provides 8 grams of protein and 23 grams of carbs. This sweet treat has been known to refuel the toughest of athletes. Research has found that people who refueled with chocolate milk after endurance exercise experienced less muscle soreness.
6. Tuna and crackers - A 4.5-oz. can of tuna has about 18 grams of protein, and a serving of crackers packs 20 to 30 grams of carbs. Pair them together for a post-workout snack that will keep you full and satisfied.
7. Greek yogurt parfait - Plain Greek yogurt has almost three times the amount of protein as carbs, which makes it a good choice for tired muscles. To replace carbs used during exercise, pair your yogurt with some fruit.
8. Eggs paired with veggies - Eggs are nutritious on their own, but pairing them with veggies creates a powerhouse recovery snack. The combination of 6 grams of protein in each egg and carbs from the veggies is ideal.
9. Loaded toast - Top carb rich bread with protein and healthy fats for a great post-workout snack. Just make sure you opt for whole grain bread and keep your portions under control.
10. Turkey Slices, Cheese and Apple - This snack offers lean protein, more protein from the cheese, and nutrient-dense carbs, all key components of the refueling process.
~ Excerpts from Prevention/com; Everyday Health/com.
(Edited by Randi Brodmann, ND, C.C.S., C.N.C.)
Co-founder @ Paper Run
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