Diet & Nutrition Fitness & Exercise

5 Best Post Workout Snacks

Whether you workout consistently or on and off, the body needs nutrients to replenish itself and build those muscles. A workout might leave you drained of energy, so here are 5 best post-workout snacks to make your workout effective –

Protein shake with banana

After a workout body needs an adequate amount of proteins for preventing the breakdown of muscles and its recovery. In this period 1 scoop of whey protein supplement mixed with 250-300 ml of water along with a carbohydrate source like a banana would be the best-recommended option, as consuming carbohydrates along with protein will help the proteins to get absorbed into the muscles quickly for nourishing them.

Peanut butter and banana with rice cakes

If you are craving for something delicious and more substantial peanut butter and banana will be the best alternative, you can opt for. Instead of bread, you can spread your peanut butter on the brown rice cakes for extra fiber, which gives you a perfect balance of carbs and proteins. Its one of the best time to have a high-glycaemic( sugar load) carbohydrate source like a banana because the uptake will be rapid, and it will replenish your energy quicker and faster.

Yogurt and Fresh Berries

1 to 8 ounce of low-fat yogurt gives you around 15 grams of protein. Consuming proteins after workouts make is more sensible as it has amino acids which help to build muscles. Muscles get broken down into amino acids after a workout, so you need a good supply of proteins to help build them up. Adding half a cup of berries as a source of carbohydrate completes the combination quite perfectly.

Tuna on Whole Wheat

Carbs and proteins have a much better response to post-workout recovery than anything else. Hence tuna with little lemon and olive oil spread over it with a slice of whole wheat bread is an ideal and mouth-watering protein/carb mini meal option. It could be more filling than even half of your regular vegetable sandwich after a workout. And when you choose its filling smartly, you will be able to build muscles along while you eat.

Banana Almond Butter Shake In Soy Milk

Bananas are low in calories but they give you a good amount of potassium, which is one of the essential electrolyte lost during exercise and it also replenishes the energy stores through its carb content. A serving (2 tbsp) of almond butter provides 6.8 grams of proteins while 250 ml of soy milk will give 8g protein which can help in muscle recovery, some salts for electrolyte balance and healthy fats for brain health. This snack is very easy to carry anywhere. It is one of the ideal post-workout snacks after a light workout, releasing sugar quickly to replenish depleted energy stores and proteins for repairing the worn out muscles.

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