If you checked out the blog post from Athletic Foodie, you saw how important post-workout nutrition is. Here are some ideas to pack for a quick snack after practice that will help you re-fuel quickly and get some energy and protein back in your system. (Items marked with an asterisk can easily be packed in your swim bag)
Here are some sample food combinations for your post exercise meal:
- Bread, a bagel, or an English muffin with cheese or peanut butter *
- Dried fruit and nuts *
- Cottage cheese with fruit *
- Fruit juice with cheese *
- Yogurt with fruit *
- Veggie omelet with toast or roll
- Chocolate milk *
- Cereal with milk
- Eggs and toast
- Turkey, ham, chicken, or roast beef sandwich *
- Vegetable stir-fry with chicken, shrimp, edamame or tofu
- Crackers with low fat cheese *
- Rice or popcorn cakes with nut butter *
- Smoothie (with milk, yogurt, or added protein powder) *
- A protein or energy bar *
- A protein or energy shake *
- Pancakes and eggs
- Any regular meal that contains lean protein, starch, and vegetables
Here are some additional tid-bits to think about:
- Calories. Ideally, try to eat enough calories to equal 50% of the calories you burned during your workout. So if you burn about 600 calories during your workout, try to eat 300 calories afterward.
Don’t worry about undoing the calorie-burning benefits of your workout–that’s not how weight loss works. As long as you're eating within your recommended calorie range (whether for weight loss or maintenance), you'll be on your way to reaching your goals. - Carbohydrates. Roughly 60% of the calories you eat at this time should come from carbohydrates. Contrary to popular belief, your body needs more carbohydrates than protein after a workout, to replace the muscle fuel (glycogen) you used up and to prepare for your next exercise session. Moderate exercisers need about 30-40 grams of carbohydrates after an hour of exercise, but high-intensity exercisers need more—around 50-60 grams for each hour they exercised.
- Protein. While carbs are essential, it’s also important to include some high-quality protein in your post-workoutmeal or snack. This protein will stop your body from breaking down muscle tissue for energy and initiate the process of rebuilding and repairing your muscles. About 25% of the calories you eat after a workout should come from protein—that's about 10-15 grams for most people.
