Nutrient-Dense Post Workout Foods

March 21, 2016

Whether you’re doing cardio or lifting, or if your goal is to build muscle or lose weight, it is important that you consume calories after your workout. This doesn’t mean that the options of food to eat after a workout is limitless. Certain foods provide particular benefits that will help you after your workout that will lessen how sore you are, provide energy, and more! It is beneficial that you consume nutrient-dense food, and not your absolute favorite piece of candy! Although everything is good in moderation, a piece of candy after a hard workout may not be the best idea if you’re looking for results. For the best possible results, it’s important to eat between thirty to sixty minutes post-workout, when your muscles are most receptive.

Homemade Recovery Drinks

From drinks to food, it is important to get the proper nutrients needed to recover your muscles from your workout. There’s a variety of different recovery drinks that will benefit you, with a variety of different flavors. If you’re someone who likes to sip on something after a workout instead of chewing, then here are a few delicious, nutritious options!

Mouth Watering Banana Smoothie

Banana SmoothieBanana, graham cracker crumbs, milk, and yogurt creates the perfect fresh drink to satisfy your muscles and stomach. Bananas aren’t only delicious, but contain magnesium and potassium that work to create healthy functioning of your muscles. Carbohydrates and protein are provided by both yogurt and milk. Whether it is early in the morning, or throughout the day, your muscles and stomach will thank you after drinking a Banana Cream Pie Smoothie. How can a smoothie be so good in taste, but just as good for your muscles?


Peachy Green Protein

Green ProteinMuscle building smoothies provide the perfect ending to an intense workout.  Peaches have an anti-inflammatory property in them which can help with the swelling and pain afterward. Bananas contain magnesium and potassium which help your muscles function. Kale makes you feel full, so your stomach is filled faster. Pineapples contain high amounts of vitamin C and manganese. Peachy Green Protein Smoothies give you 33 g of protein in only one serving!


Mango Blueberry Protein

Mango BlueberryAfter a long workout, protein smoothies are always a tasteful end because sometimes powder based drinks can not be the better tasting of the options. Blueberries are vitamin packed, that are full of phytonutrients, which helps your body get rid of diseases. Mangoes are filled with vitamin C, vitamin A, antioxidants, and dietary fiber. Omega-3 fat and fiber are added to the list of benefits when a spoonful of chia seeds are added, including a serving of protein powder. Mango Blueberry Protein Smoothies will fuel you until you   consume your next meal.


Chocolate Peanut Butter Protein Shake

Chocolate Peanut Butter Protein ShakeDo you suffer from the common sweet tooth? This smoothie pairs chocolate and peanut butter — what better combo could be in a smoothie? Nutrient-dense peanuts provide vitamin E, manganese, niacin, folate, and protein. Folate contains antioxidants that protect your heart and is a wonderful source of monounsaturated fat. Bananas provide magnesium and potassium which help your muscles function. Chocolate Peanut Butter Protein Shake tastes like a dessert, but provides numerous benefits!


Post-Workout Snacks

After a workout, depending on all that you do, you may not want to sit down and eat something heavy. Someone’s stomach may not be able to handle a full meal. It is crucial that you consume some source of protein to replenish the substances that were lost. Even though you workout, it doesn’t mean that you shouldn’t eat. If you do not eat or skip meals, your metabolism will actually end up slowing down.

Fruit and Low-Fat Yogurt

Fruit and Low-Fat YogurtYogurt, a dairy product, provides a wide source of benefits like protein, calcium, vitamin B-12, vitamin B-2, magnesium, and potassium. Yogurt can be paired with a variety of different berries, which each have their sorted health benefits. No matter what fruit, they reduce your risk of heart disease, and can protect against certain cancers. This fun fresh snack can be paired with either plain yogurt, or even flavored! Fruit and Low-Fat Yogurt is the perfect fresh snack after your workout!

Homemade Granola Bar

Homemade Granola BarGranola bars give the perfect match of crunchy and tasteful. Oats are one of the world’s most healthiest foods and provides a good source of fiber, which also protects against heart disease and diabetes. Almonds are a wonderful source of protein, that’s packed with vitamins, minerals, and fiber. This granola bar contains chia seeds that contain fiber, protein, vitamins, minerals, and omega-3 fats. Dried fruit also provides antioxidants, and many other vitamins and minerals.

Rice Cakes

Rice CakesRice cakes are a post-workout snack that is low in calories and fill  your appetite quickly! This post workout snack is a wonderful source to get in all of your carbohydrates. By adding fruit, peanut butter, and cottage cheese are only a few ways to add sources of protein and fat to this deliciously satisfying snack. Rice cakes are also a healthy substitute for bread. They make it a quick and easy process to put together a snack.




Greek Yogurt

Greek YogurtGreek yogurt has many health benefits, which many can benefit you for after a workout. This is another source of good protein without having to eat meat. Greek yogurt also contains probiotics that keeps you happy and healthy. It’s also enriched with amino acids which make up proteins, that help building muscles and repairing tissues. It’s a wonderful recovery snack with adding fruit too.

Post-Workout Meals

It doesn’t matter what kind of workout you do, it is important that you consume protein and carbohydrates. For the best possible results, it’s recommended that you eat within 30 to 60 minutes after your workout, when your muscles are the most receptive. Protein helps your muscles recover, while carbohydrates while replenishes lost energy. If you are interested in other ideas of post-workout meals, here’s even more delicious choices. Along with eating a meal it is important to to keep hydrated–always drink water!

Grilled Turkey And Ham Sandwiches

Grilled Turkey And Ham SandwichesSandwiches are something that is quick and easy to prepare and fuel up after a hard workout. White bread can be easily substituted for 100% whole wheat bread to increase the fiber of this post-workout meal. The cold cut pieces of turkey and ham provide just enough sodium to replenish what’s lost in your sweat. Not only are tomatoes fresh, but they will add Vitamin C. Not to mention cheese has many added benefits too. A sandwich can be easily made and easily delicious! Grilled Turkey And Ham Sandwiches are the perfect meal after a long, difficult workout!


Pump Up Breakfast

Pump Up BreakfastAre you into power workouts early in the morning? If so, what’s better than a pump up breakfast that will refuel your energy for the rest of the day? Eggs are a wonderful source of protein that’s not expensive at all! Eggs contain many other benefits like vitamin B2, selenium, vitamin D, B6, B12, and minerals such as iron, copper, and zinc. Fresh vegetables and cheese rebuild your energy and boost your muscles from their lost energy. Certain minerals, like zinc, helps your immunity and metabolism. Smoked Mozzarella, Spinach, and Pepper Omelet Sandwiches are delicious and nutritions for an early post workout meal!


Maple Grilled Salmon

Maple Grilled SalmonSalmon has countless benefits contained in vitamin D, vitamin B12, selenium, niacin, omega-3 fatty acids, protein, and more! Salmon paired with steamed vegetables and brown rice serves as the perfect meal containing vitamin B, fiber, and healthy carbohydrates. Maple Grilled Salmon will fill you for the rest of the night, so you’re not snooping in the kitchen for a late night snack. With the countless benefits, you’re continuously enriching your body with the nutrients that it deserves. After eating this meal, your muscles and stomach with be thanking you!



Herb Chicken-Tofu Burger

Herb Chicken-Tofu BurgerChicken is always the perfect go to for a protein source, vitamins, and minerals. Chicken is a good food to eat for losing weight, blood pressure and cholesterol control, and reduces your risk for cancer. Tofu is also a good source of protein, iron, calcium, and is low in calories! To add to the Herb Chicken-Tofu Burger, is a bun that adds to flavor and will fill you. It’s calculated that one patty has 23.8g protein, 0.8g fiber, 57mg cholesterol, 1.3g fat, and 117 calories.

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