Doctors talk about diet and exercise as if they go hand in hand. But few Americans associate the two together.
More than 53 percent of Americans meet the CDC’s suggestions for aerobic physical activity. Yet many Americans who exercise remain overweight—one reason why is unhealthy post-workout snacks.
It is important that you start eating after workouts. But you shouldn’t eat the first thing you see.
What are the nutrients you should maximize after a workout? What are some good nut and fruit snacks after exercising? What should you eat if you want a full meal?
Answer these questions, and you can keep the pounds off while feeling full and fit. Here are ten snacks you can make today.
- Eggs and Toast
Eggs contain plenty of protein and healthy fats, while whole-wheat toast has carbohydrates that slowly break down. This gives you a constant source of energy without spiking your blood sugar or insulin levels.
You can eat your eggs however you like them, but you may want to try hard-boiled eggs. Fill one-quarter of a saucepan with cold water.
Lower your eggs into the water, so they lie in a single layer at the bottom of the pan. Add water until the eggs are covered by one inch.
Heat the pot on high heat until the water goes to a rolling boil. Turn off the heat and then let the eggs sit in the water for ten minutes.
Pour the water out, and then run some cold water over your eggs. After they have cooled down, you can remove them from the water and peel them. Put them on top of your toast and eat them right away.
- Nut Butter and Apple
Nuts are some of the best sources of protein. They are loaded with dietary fiber and essential minerals. Apples contain vitamin C and antioxidants like phloridzin that help with cell function.
The most popular nut butter is peanut butter, but there are healthy almond butters you can select as well. Slice an apple into thin slices and smear the butter over one side of it. If you want some extra sweetness, you can add a couple of raisins.
- Charcuterie
A charcuterie plate lets you sample a variety of different meats, cheeses, and fruits. Meat and cheese provide protein, while fruits like apples and pears replenish your stores of glycogen.
Feel free to get creative with your plate. Get ham, salami, and prosciutto. Then add some blocks of mozzarella, cheddar, and Brie cheese.
Get a few different jams and chutneys. You can also add sun-dried or fresh tomatoes and grapes. If you like spicy food, you can eat some jalapenos, which have potassium and vitamin C.
A charcuterie plate is great if you have other people you want to serve. Each of you can get a little bit of what you want and sample different combinations of foods.
- Raw Nuts
You can never go wrong eating raw nuts. All nuts contain substantial amounts of monounsaturated and polyunsaturated fats, which lower bad cholesterol and foster cell development.
Try mixing a few different nuts together. Pecans have a buttery flavor that complements walnuts and peanuts, especially if you add a little salt to them.
If you want a little extra energy, you can combine nuts with dried fruits to make a trail mix. Dried cranberries have manganese and dietary fiber, while dried peaches have niacin and riboflavin. Eat your nuts with water, so the minerals enter the bloodstream quickly.
- Salad With Grilled Chicken
If you want a fuller meal, you can make yourself a salad with grilled chicken. Get a good bed of greens. Iceberg lettuce adds a firm texture to your salad, but it offers little nutritional benefits.
Select Romaine lettuce instead. Mix in some microgreens, arugula, and basil for added vitamins and minerals like lutein. Add carrots, beets, and peppers to make your salad more colorful and supply your body with potassium.
You can then cook your chicken. Pound a chicken breast until it is flat, then place it on a grill at medium-high heat. Grill it for six minutes on each side until its internal temperature exceeds 165 degrees Fahrenheit.
Chop it into small pieces, then sprinkle those pieces over your salad. If you want a little added flavor, mix some olive oil and balsamic vinegar. Pour the vinegarette over your salad until it is well-integrated.
- Salmon and Sweet Potato
Salmon combines healthy proteins with omega-3 fatty acids, which reduce inflammation in cell tissues and organs. Sweet potatoes are not as starchy as potatoes, but they hold several grams of fiber per serving with a high amount of vitamin B6.
Turn your grill onto high, then grill your salmon skin side down. Cook it for seven minutes or until the flesh starts to develop a light color. Then turn the fillet over and cook it for another minute.
You can prepare your sweet potatoes however you like. If you want a basic recipe, you can bake your potato in the microwave for ten minutes. You can then mash it up and serve your salmon over it.
If you want something a little more ambitious, you can roast your sweet potato. Slice it into thin slices, and then rub olive oil and sea salt over the slices. Put it in the oven at 425 degrees Fahrenheit and roast for 45 minutes.
- Oatmeal With Fruit and Nuts
If you want something to eat after a morning workout, you can have some oatmeal. Oats are cereal grains that are high in dietary fiber, phosphorus, and zinc. Combining oats with fruit and nuts creates a complete meal high in healthy nutrients.
Cook some oatmeal according to the instructions on the box. Some types of oatmeal require water, while others may need milk, so it cooks properly. Then top your bowl with your favorite fresh fruits and nuts.
Some people add brown sugar to their oatmeal. Brown sugar has little nutritional value, so add some sweet berries or melon if you want a sugary kick.
- Smoothie
Smoothies are your best post-workout drinks. They hydrate you, and they can load your body with slow-burning carbohydrates and vitamins.
You can make a standard smoothie for yourself. Pour some orange or apple juice into a blender. Place in your favorite fruits, then blend until your drink is consistently smooth.
Orange juice can be high in sugars, spiking your insulin level. You can use iced black or green tea as your base. The tea gives you a little caffeine to boost your energy along with antioxidants that speed up your weight loss process.
If you want to up your protein intake, you can mix some whey powder into your smoothie. You can also stir nut butter with your blender, or you can sprinkle shaved nuts over your drink.
- Parfait
Yogurt has a healthy amount of vitamin B12 with substantial quantities of phosphorus and selenium. It has a smooth texture, making it great as a base for nuts and fruit.
Scoop some yogurt into a cup or bowl. Pour in a layer of crushed nuts and fresh fruit on top. You can put in any fruit you like, but berries and sliced bananas tend to work best.
If you want a touch of sweetness, you can stir in a little honey. You can also add granola instead of nuts, but you should try to find granola that is low in refined sugar.
- Hummus and Pita
Hummus combines chickpeas with tahini and parsley into a light spread. Chickpeas are a superfood high in a range of nutrients. When hummus is served with pita, it forms a complete protein, supplying nine essential amino acids.
You can dip some toasted pita into hummus as a snack. But you can make a full meal with the two together.
Falafel is chickpea fritters with vegetables, and the fritters are very filling. Open a pita pocket filled with hummus and place the falafel inside.
You can use fresh vegetables with your falafel and hummus. Bell peppers, cucumbers, and carrots work very well. If you want some added flavor, you can add pickled onions or olives.
The Ten Best Post-Workout Snacks
Post-workout snacks should give your body healthy protein, whole grains, and essential nutrients. Eggs and toast make a good substantial snack.
If you want something lighter, you can go for apples dipped in nut butter. If you are working out with someone else, you can share a charcuterie board.
For a mid-day or evening meal, you can make a grilled chicken salad or grilled salmon with sweet potatoes. For a drink, you should blend a fruit smoothie with tea and whey powder.
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