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After a hard workout, a nutritious snack aids your body in regaining energy and recovering your muscles. When picking post-workout snacks, it is essential to look for ingredients that are packed with nutrients, dietary fiber, and protein. These types of foods will help your body recover faster and keep your head in the game as you complete the rest of your day.
Here are some of our favorite ideas for a little something after a good sweat sesh, along with the scoop on why they are so awesome for recovering after a workout!
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1. Oatmeal with Nuts and Seeds
Oatmeal is a quick and easy snack that is filling and loaded with nutrients. An important nutrient found in oatmeal is beta-glucan – a soluble fiber that helps to reduce bad cholesterol and blood sugar while also fostering the growth of a healthy gut and good bacteria. Adding nuts and seeds to oatmeal is a fantastic way to give your oatmeal an added boost of protein, healthy fat, and extra vitamins and minerals.
2. Chicken Salad
At roughly 35 grams of protein per serving, chicken is a great source of protein and helps your muscles to recover and repair post-workout. Chicken salad takes your serving of chicken to the next level by adding in more healthy ingredients – like Greek yogurt, veggies, and fruits – that give this snack more nutrients and dietary fiber. Excellent additions to chicken salad include celery, onions, grapes, and various dried fruits.
3. Green Smoothie
Green smoothies are crafted from both vegetables and fruits, such as spinach, kiwi, banana, pineapple, mango, and kale. Along with providing you with a healthy dose of dietary fiber, green smoothies can contain high levels of vitamin B, an essential vitamin found in leafy greens. To make a green smoothie an even more ideal post-workout snack, you can add Greek yogurt for extra protein to help your muscles recover.
4. Greek Yogurt with Berries
Greek yogurt is an excellent post-workout snack choice thanks to its high levels of protein and calcium, which help with bone health. It also contains many probiotics that assist with keeping your digestive system healthy. To give your Greek yogurt even more nutritional value and flavor, you can add either fresh fruits currently in-season or organic dried fruits that are available all year round.
5. Scrambled Eggs and Avocado Toast
Eggs offer around 6 grams of protein per egg, while avocado offers roughly 3 grams per serving. Depending on how much you use for your scrambled eggs and avocado toast, this snack can easily add up to more than 10 grams of protein – making it the ideal choice for after a hard workout. Not only does avocado provide protein, it has numerous benefits. Avocado contains omega-3 fatty acids – an essential type of fat that helps to build a healthy body and keep your immune system functioning properly. Additionally, toast is a good source of carbohydrates, which help to refuel your body after working out. Search for a whole-grain, organic bread that offers between 3 to 6 grams of protein per slice for added workout recovery from this snack.
6. Protein Bars
Protein bars are one of the easiest on-the-go post-workout snacks. With the average protein bar containing between 10 to 20 grams of protein, these bars not only give you the protein your muscles need to recover but also help to keep you feeling full and your energy levels high. When looking for the ideal protein bar, try to find a product that is low in sugar and high in protein, as well as one that contains a healthy dose of dietary fiber. Also, look for bars that contain carbohydrates that will keep you feeling energized throughout the day.
7. Hummus and Pita Bread
Packed with plant-based protein, hummus is a delicious dip that goes great with both bread and veggies. On top of providing you with much-needed post-workout protein, hummus also contains a variety of nutrients including fiber, manganese, magnesium, iron, zinc, vitamin B6, potassium, and more. Pita bread, on the other hand, is a great source of carbohydrates and protein. When made from whole wheat, pita bread is a perfectly healthy option that provides you with extra nutrients and antioxidants.
8. Tuna and Crackers
Not only does tuna provide you with a hefty dose of lean protein but it is also one of the best sources of vitamin D – a vitamin that helps to strengthen your bones and immune system. When pairing tuna with whole-grain crackers, this snack is a delicious option for refueling your body with protein, carbs, essential nutrients, and dietary fiber.
Eating the right post-workout snacks will refuel your body and help you rest and recover. Try some of these ideas, and you can greatly benefit from the many health benefits these snacks have to offer.
Vickie is the Social Media & Brand Manager at Organic Traditions – a leading brand of functional superfood products on a mission to make it easier for people to incorporate superfood nutrition into everyday life.