Login or Register

5 Great Post-Workout Foods

Jul 31, 2011 | By Allison Stevens
5 Great Post-Workout Foods
Photo Credit Creatas/Creatas/Getty Images

Before a workout, your goal is to eat nutrition-dense food that does not linger in your system. But exercising depletes glucose and fluids from your system. After your workout, refuel and recover by replacing some of the nutrients lost. A mix of protein and carbohydrates may replenish lost glucose while helping to rebuild hard-working muscles.

Whey

Replace fluids and carbohydrates lost during exercise while adding the satiety and muscle-building properties of protein by having a post-workout protein drink. Protein shakes deliver nutrients more quickly than solid food, according to Bodybuilding.com, with the protein arriving at your muscles within about 30 minutes. Whey is the top choice for protein, which includes all essential and non-essential amino acids. Drink protein shakes immediately after exercise to encourage quick muscle repair.

Yogurt and Fruit

A combination of fruit and yogurt provides your post-workout nutritional needs. Smoothies, recommended by sports nutritionist Nancy Clark in her book, "The Sports Nutrition Guidebook," are fast and easy to fix, and travel well. Blend 1/2 cup plain yogurt, 1/2 cup fruit of your choice, 1 cup fruit juice and a few cubes of ice until smooth, for 250 calories, 50 g carbohydrates, 3 g fat and 5 g protein. Add protein powder for a larger protein boost. Serve fruit mixed with yogurt, topped with nuts, for a faster after-exercise option.

Peanut Butter on Toast

With the time constraints of fitting exercise into your routine, eating a simple post-workout snack might be your best bet. Whole wheat toast spread with 1 tbsp. peanut butter packs a strong nutritional punch with 6.5 g of protein and only 175 calories, plus 3 g of fiber. If you have active children in sports, top the snack with whole-fruit spread and even picky-eaters will refuel.

Edamame

Edamame is another easy post-workout option that includes both protein and carbs all in one package. Nancy Clark says 1/2 cup of soybeans provides 11 g protein, 127 calories and contains heart-healthy polyunsaturated fat. Add frozen edamame to boiling water for a few minutes, then rinse under cold water. Add a sprinkle of kosher salt and enjoy a meat-free snack that includes all the essential amino acids needed for good health.

Garbanzos

Garbanzos alone combine carbs and protein in one handy package, too. But If creating a culinary masterpiece suits your style, remember it's best to eat within one hour of completing your workout and keep gourmet foods simple too. Make lemon garbanzo salad by quickly boiling bulgar to hydrate, then adding lemon juice, feta cheese, chopped red onion, slices of cucumber, canned chickpeas -- or garbanzos -- a little olive oil, plus salt and pepper. A 1 1/2-cup serving has more than 12 g protein and fewer than 400 calories.

Don't Forget Water

Drink two or three glasses of water two to three hours before you exercise, plus a half-cup to a cup every 15 to 20 minutes during your workout. After you finish, replenish with two or three cups of water for every pound of weight lost during exercise, says the American College of Sports Medicine.

References

Article reviewed by Alan Craig Last updated on: Jul 31, 2011

Must see: Photo Galleries

Member Comments