Post Workout Snacks to Fuel Your Weight Loss Efforts
When you commit to losing weight and getting healthy, there’s a good chance you’re thinking about starting an exercise program. At this time of year, you’re not alone! Forbes reports that gym memberships increase by 20 percent in January, and over 50 million Americans belong to a gym!
But how does that affect your weight loss and meal plan? How do you eat to lose weight while supporting your activity? The tricks are to get in the right types and amounts of nutrients, and time them right. That’s why the post-workout snack is so important.
Why a Post-Workout Snack?
Your body is best able to use nutrients right after you’re finished working out. That means muscle recovery and refueling are both more effective when you eat right after you’re done. That helps you get ready for tomorrow’s workout. Without a post-workout snack, you may feel tired or sluggish the next day and have more trouble getting moving.
Aim to have a snack within 15 to 60 minutes after your workout. That can mean packing a snack in your gym bag or car so it’s ready to eat on the go. At the very least, it’s best to plan ahead so you already know which snack you’ll have.
Almost everyone knows the importance of protein. It’s what your muscles are made of. Getting enough protein after a workout lets your muscles repair the minor damage you did during the workout. A good amount is about 15 to 30 grams.
What is less widely known is the importance of carbohydrates after working out. Carbs are a major source of fuel for your body. When you get in some carbs after a workout, it’s like restocking your body’s fuel supply. A good amount is up to 120 grams.
A Few Power Combos
What does that combo of protein and carbs actually look like in practice? Here are some ideas for post-workout snack.
- A medium sweet potato and BariatricPal Zesty Chili with Beans
- A hard-boiled egg with some pretzels
- 10 Almond Chip Biscotti and Protein Hot Chocolate with Marshmallows
- An apple with some walnuts
- Vanilla Cream Protein Shake with a banana
- A packet of instant oatmeal with PB2 Peanut Butter
- Cottage cheese with a cup of cut fruit
- Almond butter on brown rice cakes
- BariatricPal Peanut Pretzel Protein Bar or Marshmallow Chocolate Cookie Bar with a cup of grapes
Smart snacks can keep your weight loss on track by boosting metabolism and keeping up energy. After workouts, the right combo of protein and carbs can help muscles recover and restock your fuel stores so you feel great again tomorrow. Plan a little and depend on The BariatricPal Store for your post-workout power options!
- Alex Brecher