Coming into these lovely Summer months, we’ll see many more people working out. Often outside and in the heat, working up a good ‘ole sweat.
Fuelling yourself post-workout and doing it correctly is VITAL.
Thankfully there are MANY good options of healthy eats for after a workout. As long as we’re getting a good clean source of protein and easily digestible carbohydrates we’re nourishing ourselves efficiently and properly.
It’s been said that you should always eat within 30-45 minutes after your work-out, but I tend to think this is a very individual choice.
If you’re NOT hungry right after your work-out, wait it out until you’re hungry again. If you’ve had a particularly hard-core workout you may be full of adrenaline, so you’ll want to wait until you’ve cooled down, calmed down and stretched out so that your digestion is optimal.
The same goes for hydration, as tempting as it is to guzzle water right away, taking small, frequent sips of fluid after your work out is more beneficial and easier for the body to absorb.
Here are 5 great snack options post-workout:
Cacao Chia Shake
This one is super easy to make ahead of time and provides that quick boost of energy and rehydration post-workout that you’ll be looking for.
You’ll need a jar or a glass.
Take 2 tbsp chia seeds, 1 tbsp raw cacao, 1 tbsp chocolate pea protein & 3/4 cup water.
Throw these in the blender for best results (or shake very vigorously) and leave in the fridge for at least 30mins – 1 hour, the longer you leave it, the thicker the shake.
Protein Thick Shake
Protein shakes are such a quick way to refuel and replenish worked muscles.
You can always just take a scoop of your favourite clean protein and shake with water for a simple option or make a more dense smoothie like this one below.
You’ll need a blender/bullet for this one.
Take 1 scoop pea protein (flavour of choice), 1 frozen banana, 1/2 ripe avocado (optional), 1/2 cup almond/coconut milk, 1/4 cup water (or to desired consistency), 1 tsp spirulina – throw all in the blender until smooooth. You can add anything extra here to make it even more super (chia seeds, coconut water, ginger)
That’s right, just a straight up can of this goodness will rehydrate and refuel you instantly. If you’re feeling brave and in need of an extra boost, add a tsp of spirulina and shake it up. Pure goodness.
Oats are an amazing source of easily digestible carbohydrates and so make a great post-workout meal or snack.
You’ll need a jar or covered bowl.
Take 1/2 cup rolled oats, 1/2 cup coconut chips, 1 tbsp coconut nectar (or sweetener of choice), 1 tbsp chia seeds, 1 tsp cinnamon, mix these with 1 cup water or milk of choice (almond/coconut/rice). Store in the fridge overnight so they’re ready to serve in the morning after your work out. Serve with fresh berries, coconut yoghurt & chopped raw nuts & seeds.
Always a good idea as they’re quick, easy and you can carry them anywhere. Here’s a few of our favourite recipes here:
If making your own is not going to happen, find a good brand that you love and stock up. ‘Health Lab’ do some great ones (as you may have discovered in your November Delight Box) OR ‘Snack Pack’ make delicious Amazeballs and deliver, yay!
Hope you enjoy, let us know you’re favourite post-workout snack or meal!