You’ve just hopped off your bike after a good sweat sesh and you hear your belly rumble. Yep, your body put in the work and now it’s asking for some fuel in return! But we know you…you’re taking such good care of your body through exercise…you want that dedication to carry through to your diet habits as well. So naturally, you want whatever snacks you choose to be the right ones. Let’s explore some good post workout snacks, as well as when to eat them.
How long after working out should you eat?
First off, you might be wondering if it’s even a good idea to eat so soon after working out. The answer is yes! Eating soon after a workout can actually aid in muscle repair and restoring glycogen stores. To help these benefits happen, make sure you’re eating a snack that’s high in both protein and carbs. A little fat is fine, but try not to overdo it. Try to eat this post-workout snack within about 30-45 minutes after your workout. The timing can be a little later if you had a snack or meal before working out.
Good snacks to eat after a workout
So what snacks will help you lock in the benefits of your workout? Remember the general rule is to combine some protein with healthy carbs to get maximum muscle restoring power.
Smoothies are a favorite post workout snack, and for good reason! You can jam-pack your smoothie with fruits for healthy carbs, Greek yogurt for protein, plus you can add in some protein powder, collagen, and more for added goodness!
Feel like digging a spoon into something? Try a smoothie bowl! Make your favorite smoothie recipe, pour it into a bowl and top with nuts, seeds, and/or some fresh whole fruit. Or try a bowl of oatmeal topped with nuts and seeds for protein.
Looking for crunch? Apple slices with some nut or seed butter (peanut butter, almond butter, or sunflower seed butter, etc.) taste amazing. Or try some carrots or celery sticks with hummus for something crunchy but more savory. If you’re in a hurry, a handful of nuts along with a piece of fruit works well too.
Lastly, don’t forget to also hydrate after a workout! Hydration is important not only to replenish fluids lost through sweat, but also to aid in muscle recovery. Hydrate with a big glass of water or an electrolyte-filled sports drink.
Read more about workouts, nutrition, and more in CardioCast’s blog, The Beat!