What you eat post-workout is just as important as what you use to fuel your body beforehand. Athletes need to restore blood sugar and glycogen levels as soon as possible after strenuous exercise to help the body repair itself and replenish muscle fuel. Consuming healthy recovery snacks that contain carbohydrates and protein allows athletes to maintain steady energy levels and continue building muscle long after the sweat has dried.
Sandwiches
With whole-wheat bread (a complex carbohydrate that breaks down slowly and turns into energy) and the right protein-packed filling, a small sandwich can be the perfect recovery snack. A scrambled egg (or egg white, if you want to keep fat consumption down) folded into a piece of rye bread packs a big punch of muscle-building protein and energy. Canned, drained tuna between two whole-grain sandwich flats is low in calories but big on filling carbs and protein.
Yogurt and Dips
Plain, low-fat yogurt is an excellent source of healthy, lean protein. Pair it with a large handful of fresh, dark berries such as blueberries or blackberries for energy-sustaining carbohydrates. For a more substantial snack, try a cup of hummus with a whole-wheat pita. Hummus is filled with healthy carbs and protein, and the pita, which provides a steady stream of energy afterward, is the perfect complement.
Roll-Ups and Wraps
If bread is too filling a recovery snack, skip it and go straight to the filling. Spread low-fat soft cheese on two slices of nonprocessed turkey, and roll it up for a tasty but not-too-filling treat. If you need more crunch, add lettuce or a handful of chopped almonds. Tuck a scrambled egg white with red peppers into a large, low-sodium slice of roast beef, and wrap a whole-wheat tortilla around it. It is low-fat and high-protein and contains enough healthy carbohydrates to keep you going for hours post-workout.
Other Snacks
Fruit, such as an apple or pear, contains filling carbs that will help keep your energy level high. Pair apple slices with a tablespoon of peanut butter for a sweet, substantial snack that won't make you crash. If you want some crunch with your snack, slice nonprocessed, low-sodium deli meat into tiny pieces and place them on wheat crackers. Or, pair a handful of almonds with an ounce of your favorite low-fat cheese. Lay off the packaged snacks -- for optimal recovery, you need all-natural foods designed to energize.
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