Why Should You Have a Snack After a Workout?

What do you want after a workout? Some women shy away from food while some consider getting a snack. If you’re in the latter camp, this blog post will show you why you should consider a post-workout snack. Use this health and fitness knowledge to support your preparation for a future pro cheer tryout.

Read More: 7 Tips to Eat More Mindfully

But first… Do you always need a post-workout snack?

The answer is no. There’s need to munch on something especially if you just did a light exercise - such as light weight lifting or stationary biking for 30 minutes. If your heart rate didn’t elevate much, you can hold off until lunchtime - if you exercised after breakfast - or dinner if you exercised after lunch. If you ate a few minutes before heading off to the gym, there’s also no need for a post workout snack unless you’re extremely hungry.

When you should fuel after a workout and why

Fueling after an intense workout is important because it allows your body to maximize the recovery process. Running on empty for hours when you gave your all during exercise puts you at risk for lightheadedness, low blood sugar levels, and muscle cramping. Dehydration and electrolyte imbalances also occur if you don’t replenish lost fluids.

What to eat: 5 best post-workout snacks

Keep in mind that the quality of the snacks you eat is important. Just because you exercised for a long time doesn’t mean you can grab a cheeseburger or chocolate cake after. Getting the right nutrition is key to achieving the best fitness results.

To aid your body in recovery, here are five nutritious post-workout snack ideas that contain protein, carbohydrates, and healthy fats.

1. Greek Yogurt

The great thing about Greek yogurt is that it contains more protein than regular yogurt. You can even incorporate frozen fruit into the yogurt for those added vitamins and minerals. Delicious options include blueberries and strawberries.

2. Protein Shake + Banana

Drinking a protein shake refuels your muscles. Protein powder is a good choice because it provides a ton of nutrition without added calories. Adding bananas, especially very ripe ones, makes the shake taste sweeter. One frozen banana adds about 100 calories.

3. Tuna Sandwich

One tuna sandwich makes a healthy and very delicious post-workout snack. What’s in a tuna salad sandwich? A 3-ounce serving of tuna gives you 22 grams of protein and supplies 8% of your daily iron intake. Don’t forget the omega-3 fatty acids that reduce your triglyceride levels. Go for whole-wheat bread.

4. Almonds and Honey

A handful of almonds is portable and convenient. Carry almonds with you to the gym. Almonds are nuts and they contain vitamin E to boost your immune system. Not just that, they increase your serotonin levels so that you feel good the entire day. Toss some honey into your almonds for that delicious taste.

5. Hard-boiled Eggs

1-2 hard-boiled eggs make an amazing source of high-quality and affordable protein. Just take note that yolks contain a lot of fat and cholesterol. If you want protein minus the fat and cholesterol, go for the egg whites.

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