One of the most common questions I get asked is “What should I eat after a workout?”
If you’re going to work your ass off during a workout, you want to do everything you can to get the most benefit from it. A good post-workout meal/ snack helps you accomplish that.
What you need to make sure you have a good post-workout snack.
1. Timing is important.
Have a snack right away, don’t wait until you get home to prepare a meal. There is a window of 15-45 minutes immediately following exercise, where your muscles need to receive fuel. This helps recovery and your results.
2. The easier to digest, the better.
Your muscles need blood to deliver nutrients to them. Ideally, you should get your immediate post-workout snack in a liquid form. Because liquid is easier to digest it will enter your bloodstream and reach your muscles quicker than a solid snack. Plus, after all that sweating, you need to drink water!
3. Carbs are über-important
So many people are simply shaking up some protein and thinking it’s doing their body good. Not in this case. You need carbs post-exercise to help restore glycogen. This is a time where eating some high-glycemic index carbs, that we normally avoid, is actually great. Dates and bananas are a good option.
4. You need some Protein too.
Simply blending fruit isn’t enough. Protein helps to rebuild the muscle tissue that is damaged during a high intensity workout.
So why not treat yourself to some yummy sweet-goodness as a reward for all your hard work? Make this delicious smoothie after your next workout.
Cinnamon Bun Smoothie
• 1 cup coconut water
• 3 medjool dates
• ½ zucchini cut into chunks *
• 1tbs chia seeds
• 1 tsp ground cinnamon
• 1 tsp vanilla extract
• 1 scoop protein powder
Combine all ingredients in blender and blend until smooth.
*This makes it creamy + boosts health factor. You won’t taste it. I promise.
Anna says14 April, 2013 at 05:25
Thanks for the recipe Ana!
Do you have a PRE-workout snack or
What protein do you love?
Ana says16 April, 2013 at 04:58
Hey Anna, a pre-workout snack depends on the time of day and what your workout will be. If it’s first thing in the morning and you’re going to do cardio only, a piece of fruit could be enough (or nothing. Depending on how your body feels. I need a small snack pre-cardio in the am but I have some clients, who get sick.) If it’s a more strenuous workout go for a combo of protein and carbs; make sure you have enough carbs. A small slice of wholegrain bread with almond butter, a banana + nuts, raw buckwheat granola + nut milk. Test them out and see how you feel.
As for protein, I use different ones. Just make sure there are no artificial falvours or sweeteners.