After exercising, many people instinctively either eat something straight away to satisfy their hunger or don’t eat anything at all in order to maximize the results of their workout. However, a smarter approach gaining traction is exercise snacking — strategically choosing small, nutrient-rich bites to fuel recovery and boost fitness.
Today, we’re going to guide you through the best post-workout nutrition practices and share five of our favorite snacks for recovering after physical exertion.
Let’s talk about the second case, which is not eating after exercise. People often forget to eat after exercise, thinking that they will lose weight faster, for example.
This is a very bad idea. It is advisable to eat something after exercise because not only will you avoid feeling sluggish for the rest of the day, but you will also recover muscle tone.
Exercise makes you hungry; it’s hormonal, especially when you do intense workouts that quickly deplete all the sugar stores in your muscles and blood. So it’s important to eat, but there are a few important details to know.
Exercise Snacking : Should we eat now or wait a little longer?
It is advisable to wait a little longer. The body and muscles continue to work for about 30 minutes after you stop exercising. After this time, you can think about having a snack, as this is when your body seeks to replenish its reserves as quickly as possible.
Whether your goal is to lose weight or gain muscle, you need to eat! Even if your meal is close by when you finish exercising, a simple protein drink may be enough.
But don’t just eat any snack! Avoid processed and salty foods in particular. Choose snacks that contain protein and carbohydrates.
Here are 5 snacks to fill up on the necessary protein and carbohydrates.
1- Chocolate milk
Although this snack choice may seem counterintuitive, there is nothing better than chocolate milk for effective recovery after exercise because it contains all the carbohydrates, protein, fat, water, and minerals you need.
2- Whole wheat bread with butter, or avocado toast
Rich in minerals and healthy fats, avocado is an excellent post-workout food, as it not only replenishes the minerals lost during exercise, but also aids muscle regeneration. Whole wheat bread provides the necessary amount of carbohydrates and fiber.
3- Exercise Snacking: Carrot hummus
Made with chickpeas, hummus is an excellent source of protein and carbohydrates, which also help regulate your weight and give you energy after exercise.
4- Exercise Snacking: Toast with peanut butter and bananas
Bananas are the ideal snack after long, intense exercise to replenish your energy, while peanut butter, with its high protein and fiber content and low carbohydrate content, is one of the best foods for athletes.
5- Greek yogurt with oilseeds and red berries
Rich in protein and potassium, Greek yogurt is very effective against muscle cramps. Oilseeds provide a lot of energy to the muscles, helping to strengthen them, and red berries are an excellent antioxidant, helping to detoxify the body after a workout.
The golden rule to remember: hydration!
Water is the first thing your body needs after exercise.
