10 healthy and easy post-workout snacks

10 healthy and easy post-workout snacks
It takes approx. 4 minutes to read this article

After an intense workout, your body needs to replenish vitamins and nutrients lost during the workout. Before you sit down to a nutritious meal, try some tasty snacks!

Nutritious smoothie

You can make a fruit or vegetable smoothie yourself at home before going to the gym. Throw some of your favourite fruits into a blender, for example bananas providing protein, raspberries full of antioxidants or citrus rich in vitamin C and blend them with milk or low-fat natural yoghurt. For a vegetable smoothie, spinach, kale, celery and cucumber work best. Vegetables combine well with water and provide the body with a serving of essential minerals such as magnesium, potassium and folic acid

Egg and tuna sandwich

The smell of this snack may not encourage you, but its nutritional value is very welcome after a workout. Eggs are a very good source of protein and healthy fats, while tuna will provide your body with omega-3 acid and vitamin B3. To taste, you can spread a teaspoon of low-fat mayonnaise on whole-grain bread or add a few slices of pickled cucumber.

Oatmeal with fruit

Oatmeal is great not only for breakfast, but also as a snack during the day. Boiled in milk, oatmeal can be packed in a suitable reusable package, and to the mixture add seasonal fruit or sliced bananas and a tablespoon of peanut butter. This combination is rich in fiber protein and magnesium.

Avocado toast

A great idea for a post-workout snack is to prepare toast with guacamole. This avocado-based paste is made quickly by combining the crushed fruit with lime juice, grated garlic and fresh cilantro and seasoning it with salt and pepper. You can also add a fried egg to the middle, but then you need to package the snack well so that it doesn’t fall apart during transport to the gym.

Sweet or salty cottage cheese

If you want to provide your body with large amounts of protein after an intensive workout, it’s an ideal idea to prepare cottage cheese. It can be prepared in two ways. For the sweet one you should add a teaspoon of honey and your favorite fruit. In the salty variant, radishes and chives are good additives.

Chocolate milk

This drink will not reduce the feeling of hunger after training, but it will provide the body with a large amount of carbohydrates and protein. During spring and summer, it can be made cold by adding ice cubes. The drink quenches thirst well and tastes great, especially for sweet lovers

Rice with fruit

A light post-workout snack rich in fiber, carbohydrates, vitamins, magnesium, phosphorus, iron and vitamins will be perfect as lunch. Add natural yogurt or milk to a cooked bag of rice (preferably whole grain) and mix it with your favorite fruit or nuts.

Fresh salad

One of the most popular snacks that tastes good in both meat and vegetarian versions. To the salad mix add chopped vegetables: tomato, cucumber, bell bell pepper, corn and pieces of fried chicken or smoked tofu. The whole dish can be seasoned with prepared sauce based on natural yogurt, herbs and dietetic mayonnaise.

Egg muffins

This savory snack should be prepared a little earlier than the moment before leaving for training, but their taste should compensate for the effort in the kitchen. To prepare the mixture you need 2 eggs, a handful of fresh spinach, grated cheese and optionally fried bacon. Bake the muffins for a few minutes until the eggs are set.

Mixed fruit and nuts

Unlike the previous item, this snack requires no cooking. In a container, put fresh and dried fruits, favorite nuts and nuts. Especially nutritious are almonds and cashew nuts rich in vitamin B3, unsaturated fats and fiber.

Read also https://sportegym.com/diet/products-to-add-variety-to-a-physically-active-persons-diet/

Main photo: Roberto Shumski/pexels.com

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