7 Smart Post-Workout Snacks
According to exercise scientists, if you do a moderate- to high-intensity workout for 90 minutes or more, you should eat a healthy snack within 30 minutes of exercising. Good recovery foods include carbohydrates--which are easily digested and quickly synthesized by the body--and lean protein--which helps repair muscle tissue.
Here are 7 great snacks that replenish your body post-workout (along with 8-12 ounces of water!)
1. Non-Fat Greek Yogurt with Fruit
2. Banana with 1 Tablespoon of Almond or Nut Butter
3. Low-Fat Chocolate Milk
4. Tuna on Whole Wheat
5. Frozen Whole-Grain Waffles Topped with Greek Yogurt and Almond Butter
6. Whole Wheat English Muffin with Sliced Turkey Breast and Hummus
7. Whey Protein Shake with Banana
So how can you be sure you've earned a snack, without completely undoing all your hard work to stay lean and mean? Here are 3 clues to help keep you from overeating after exercising:
1. Did you break a sweat during your workout?
If you had a relatively short, light workout, you probably just need to rehydrate with water to recover fully.
2. Was your heart rate elevated?
Exercising at a low-intensity rate for a short period of time is better than no exercise at all, but you probably won't need to restore your blood sugar levels or rebuild muscle tissue by eating.
3. Was your breathing labored?
An elevated heart rate and hard breathing mean you're burning calories and earning greater health benefits, so you can enjoy a healthy snack afterwards. But count it toward your total daily caloric intake--not as a way to justify snacking!
If you're truthful with yourself, you'll learn how and when to refuel for energy, rather than eating out of habit or due to to stress, boredom or other reasons.