It is even more important to eat a snack post-workout then pre-workout, this is because you need to make sure that you feed your body to help repair muscle tissues and replenish glycogen stores which are depleted after a tough workout. (The body breaks down most carbohydrates from the foods we eat and converts them to a type of sugar called glucose. Glucose is then stored as glycogen in the muscles and liver to fuel our bodies when we need the energy.)
Post-workout your body needs plenty of protein combined with carbohydrates. Your muscles will be like sponges ready to soak up the glycogen to store as energy for your next workout, and now is the best possible time to consume carbs. Try and eat something within an hour to an hour and a half after your workout. You can either have a full meal, or a small snack if you are not planning to eat a meal for a few hours. Here are some post-workout snack ideas:
A Protein Shake Made from a protein powder of your choice, water and a banana, is a great choice as your body quickly converts it to energy.
Banana and peanut butter sandwich This a favourite of Charlotte’s! Just slice a banana in half, lengthways and spread a tablespoon of crunchy peanut butter (preferably Meridian with no added sugars, salts or palm oil), then slice across into small pieces and enjoy!
Protein pancakes These are a proper treat, and you will look forward to these throughout your workout. They are more of a meal than a snack, so make these for your post-workout breakfast. See our website for the recipe.
Tuna on whole wheat toast You could swap the toast for a couple of whole-wheat crackers or rice cakes.
Scrambled eggs on toast Scramble 2 eggs on some whole wheat or dark rye bread.
Peanut butter, banana and chocolate shake All you need is one medium banana, a tablespoon of peanut butter and 1 cup of low-fat chocolate milk blended with some ice.
Non-fat Greek yoghurt (Fage Total is the most delicious) and a cup of berries is a lovely post-workout snack and the yoghurt is so thick and creamy it feels very indulgent. Add a squeeze of honey, as that will be converted straight into glycogen.
What are your favourite pre/post-workout snacks? We’d love to hear your ideas!