Top 5 best post-workout snacks
January 3, 2024 - By Nautilus Plus
Why eat after physical activity? What types of food should be favored and why? You’ve just burned calories during your workout, so you don’t want to take them back by eating after you’ve exercised? That’s the mistake a lot of people make! You’ve just spent a lot of energy, and to recover properly, you need to give your body some love! Because, yes, post-workout nutrition will benefit you during your next sessions at the gym. Let’s explore the benefits of eating after physical activity, what constitutes a good choice of post-workout snacks and, above all, some concrete choices for you to try!
Why eat after a workout?
When you start your day, remember that your body’s battery is at 100%. After physical activity, such as walking outdoors, the battery decreases in proportion to the effort you’ve put in. Like your cell phone battery, your body’s battery may have changed color, going from green to orange to red! After a night’s rest, your liver and muscles had stored an impressive amount of energy which has now been expended. So, you need to recharge the battery with the right foods!
Of course, eating after a workout not only replenishes your energy reserves to help you get through the day, but also prevents fatigue and helps your physical performance in the future.
Two nutrients to remember in post-workout mode: carbohydrates and protein!
A post-workout snack should include foods rich in carbohydrates and protein. However, the 3:1 ratio is no longer the golden rule!
Instead, opt for a complete snack that will satisfy your hunger and allow proper recovery. Eating carbohydrates replenishes your glycogen reserves, the main fuel for muscle cells. During training, muscle glycogen reserves are depleted. By refueling, your next physical effort will be performed with greater ease.
On the other hand, proteins are used to repair and rebuild muscles, creating new muscle tissue. So, to build muscle, you need to feed them properly! Milk 2 GO Sport, this ready-to-drink protein beverage, contains 26g of protein, making it a snack of choice! See our other post-workout snacks suggestions below.
How much should I eat?
Everyone has different needs when it comes to post-workout snacks. If total carbohydrate intake for the day is sufficient, it may be perfectly acceptable not to have a post-workout snack, and vice versa. It’s therefore important to adjust the quantity and the size of the snack according to your level of hunger, but also the timing of your meals for the rest of the day and your next training sessions.
A consultation with a nutritionist will help you establish your daily needs and the optimal distribution according to your lifestyle and daily grind!
What to avoid after a workout?
Feeling hungry after your workout? It’s best to avoid eating fatty, spicy, or even salty foods after physical activity to promote proper digestion. In fact, these nutrients could cause intestinal discomfort after your workout, which we do NOT recommend! Be sure to drink water and avoid coffee.
No guesses, no theories…just facts!
Here are 5 ideal post-workout snack suggestions:
- Milk 2 Go Sport – A protein drink, the ideal post-workout protein snack
- Sweet and Savory nuts and dried fruit
- No-bake protein bars
- Flavored or plain Greek yogurt with fruit
- Individual protein sports bar
This article is sponsored by Saputo
Top 5 best post-workout snacks is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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