What Foods Will Replace A Protein Bar After Working Out?

Protein bars provide nutrients and energy that help your body recover from a workout. Though protein bars are a convenient choice, you may feel bored from eating the same thing repeatedly. Experiment with different combinations of fruits, vegetables, whole grains and lean proteins to replenish nutrients while enjoying variety. Avoid trying new foods the week before a competitive event -- if they disagree with you they can hinder performance.

Considerations

Effective post workout bars provide protein, energy in the form of carbohydrates and limit calories from fat. In an after-exercise snack, the optimum ratio of of carbohydrate to protein content is 3-to-1, according to dietitian Joan Salge Blake in "Nutrition and You." Eating both protein and carbohydrate after exercise replenishes muscle glycogen stores and enhances muscle protein synthesis, writes Blake. Avoid eating fatty foods after exercising, because this leads to fatigue and may reduce performance in your next workout.

Examples

Examples of food combinations that replace a protein bar are yogurt and fruit, peanut butter sandwiches, string cheese and crackers, nuts, seeds and dried fruit or eating a regular, well-balanced meal. Try a meat sandwich, but choose lean beef or turkey slices. Though it sounds unusual, drinking one glass of low-fat chocolate milk helps replenish carbs and protein, according to Blake. Alternatively, try a liquid supplement or shake instead of solid food, but follow it with a larger meal in two hours for the best results.

Nutrient Needs

Protein bars provide vitamins and minerals to support an athlete's unique nutritional needs. Nutrients that athletes need more of include iron, calcium and antioxidants. Iron is necessary for energy metabolism and oxygen usage during exercise, and calcium supports strong bones. Female athletes, distance runners and vegetarian athletes are especially at risk for iron deficiency. Many athletes, especially women, have a higher risk of broken bones so they need more calcium. Antioxidants, including vitamins A, C and E, offset higher levels of oxidative stress which occur during intense exercise. Include after-exercise snack foods that contain these essential nutrients to effectively replace protein bars.

Sources

Sources of iron include lean deli meats, especially beef, as well as tuna, fortified cereals, oatmeal, beans and black strap molasses. Find calcium in dairy products, but choose low-fat options to make more room for necessary carbs and protein. Other sources of calcium include fortified orange juice, soy milk, tofu and greens. Find antioxidants in deeply colored fruits and vegetables. Make a smoothie with plain, low-fat yogurt, fruit and black strap molasses, for example. Try a cup of oatmeal with fruit and nut topping, or eat a small serving of seasoned tofu on top of brown rice. Take a cup of fortified orange juice with a sandwich, including whole wheat bread, slices of lean beef and salad greens.