In our experience, a post-workout snack high in protein and carbohydrates can aid your body's recovery processes. There are some snacks that are particularly packed with these essential nutrients, so if you're going to eat something after your next workout then try to choose one of those. That being said, don't feel like you need to be perfect all the time—if you miss a post-workout snack or you have one not quite high enough in protein/carbohydrates then hopefully that won't mean the end of your diet. Be reasonable about it, and try to make every effort you can to eat correctly after each workout—it'll certainly help with recovery!
Eggs + Toast
Eggs, toast and coffee is the ultimate combo for refueling after a workout (or really any time of day). Power foods like egg whites and whole wheat bread are both good sources of protein, which is key to recovery. The carbs in the toast will help your body to replenish its glycogen (which fuels exercise) while the coffee provides a little needed caffeine to help you feel revved up and ready to get on with your day. It’s easy to make and a breakfast you’re sure to love.
Greek Yogurt + Granola
If you're a healthy eater, yogurt or granola as a snack after your workout is an excellent choice. With the joint benefits of protein and carbohydrates, these two food products can help restore your body's depleted energy levels, aid in muscle repair, and provide the body with an ample amount of vitamins and minerals for healthy living. The next time you're deciding what to eat following your workout, reach for some Greek yogurt or granola (or both) -- you can't go wrong!
Cottage Cheese + Fruit
By choosing cottage cheese for your next snack, you’ll be sure to curb your appetite and keep your metabolism working at top capacity. It will energize you if you are working out and the combination of carbs, protein, and healthy fats will leave you feeling full for longer periods of time. Cottage cheese has a long shelf life, so it is an ideal snack for those always on the go.
Tuna + Crackers
If you're on a tight workout schedule, as most college students are, finding time to prepare post-workout snacks isn't always easy. However, a quick dash to your school's dining hall or convenience store will allow you to quickly stock up on tuna and nutritional crackers. This snack is easy on both your calories and your wallet and it can be ready in just moments.
Peanut Butter + Apple
Apple slices and peanut butter represents a delicious snack option that can also be utilized before and after your workout routine. It is an ideal refueling option when you are looking for something that is both rich in flavor and nutrient-dense. This snack will help keep you feeling fuller far longer than a traditional post-workout treat, while providing your body with all the necessary nutrients to help power you through your next workout session.
Protein Shake or Fruit Smoothie
For highly active individuals, the goal after a workout is not just to replace fluid, but to make a choice that will prevent muscle breakdown during times when your body needs energy most. These smoothies and shakes can help you achieve a balanced diet with adequate amounts of protein, carbohydrates, and fluids in a single serving.
While omelets are an excellent source of protein, they may increase cholesterol. Therefore, you should consult your doctor before making them a healthy part of your diet if you have a history of high cholesterol. Furthermore, you should follow the Healthy Eating Pyramid in order to maintain a balanced diet that is rich in fiber, fruits and vegetables and lean proteins.
After a good workout, it's important to replenish your body with the nutrients it needs. That's why it is so important to eat the appropriate foods to gain muscle mass and maintain a healthy lifestyle. The best way to do this is by eating protein, whole grains, fruits, and vegetables within 30 minutes of your workout. This snack guide can help you find what foods you like, when to eat them, and how much you should eat.