After a workout I feel energised, happy and mentally awake… but also hungry! In fact, I like to eat a lot! However, after exercising I want to eat something beneficial, healthy and most importantly delicious. When exercising you use a lot of energy so it’s important to replenish it within a couple of hours to insure optimum muscle recovery. Therefore, having a healthy snack or meal after a workout is a must – even if it’s just a handful of blueberries!
So here’s my top 5 foods to eat after exercising:
- Omlette. Eggs contain protein and carbohydrates, two key post-workout nutrients. With only 70 calories per egg and 6.3 grams of protein, as well as, naturally containing vitamin D, they’re my number 1 go to snack. Try having an omelette with ham for an even higher protein based meal. Tip: cooking your eggs allows your body to actually absorb almost twice the amount of protein as eating raw eggs – so don’t believe all you see in the films (ahem…Rocky).
- Salmon. Salmon, as well as, being packed with protein, also has omega-3 that reduces inflammation, rebuilds your muscles and gives support to your joints. Add some sweet potatoes to help restore your glycogen levels for a delicious and healthy meal.
- Fruit. Fruit is delicious, healthy and refreshing which is great for after a workout when you don’t want something too heavy. Pineapple contains bromelain which has been proven to heal bruises, sprains and swelling. It’s also high in vitamin C, which helps repair tissue. Blueberries are also a great choice as they contain antioxidants and can actually triple your rate of recovery after an intense workout! A personal favourite of mine, kiwi, contains high levels of vitamin C and potassium, as well as, antioxidants. Try having a fruit salad mixing pineapple, blueberries and kiwi together for an ultimate healthy kick!
- Humus. Humus contains protein and slow release carbs which will keep your energy levels up after a workout and prevent the post-workout slump. Try this with some wholegrain pita for a delicious snack, or for a substantial lunch, try a humus and tuna sandwich in wholegrain bread.
- Water. I know this isn’t a food, but it is very important to stay hydrated after a workout. In fact, water has been proven to boost your metabolism, and thus aid weight loss. Try infusing your water with different fruits, lemons or cucumber for an interesting and healthy change. Different fruits will provide different benefits, so you could even try a different one each day! For some inspiration and ideas, check out my Top 5 infused water recipes.
Hopefully you’ll love these post-workout snacks just as much as me! And just remember, a small healthy snack after exercising is better for you than not eating at all (even if you’re exercising to lose weight). Be healthy and happy!
Let me know in the comments your go to post-workout snack!
Love Han xo