While you might not feel like sitting down to a four-course meal after a workout, it turns out that having a post-workout snack is actually quite important.
“Having something to eat after we workout is essential,” explains nutritionist Amy Savage, “When we exercise we use energy in the form of glycogen (the stored form of glucose in our liver and muscles) which we need to replace.”
Plus, she adds, it’s really important to rehydrate and replace electrolytes, as well as incorporate some protein to stimulate ‘muscle protein synthesis’ (MPS) – which essentially repairs and builds muscle.
So what’s the best option for a post-workout snack? Amy suggests the following:
“These are an easy way to refuel quickly. Good for drinking on the go if you’re in a rush. I recommend including a banana as a good source of carbohydrates, a protein powder that has approx. 20g protein per serve and also contains 2g of the amino acid leucine, which is all you need to stimulate MPS.”
“The perfect source of protein! An omelette can be a good way to incorporate some extra veggies too, including some carbohydrates such as potatoes, sweet potato or pumpkin. Another easy option is something as simple as boiled eggs, wholegrain toast and avocado.”
Tuna, Chicken or Tofu
“All of these are good sources of protein and can be served on crackers with avocado or hummus, tomatoes and cucumbers, or alternatively in a salad or grilled with some vegetables or whole grains, such as brown rice or quinoa.”