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5 Snack Tips for Post-Workout

Sports Nutrition Certification

Health and wellness coach certification gives you the knowledge you need to help clients create positive lifestyle changes in both physical fitness and personal wellness, including nutrition.  Working out can deplete minerals and electrolytes, which can impact recovery times and affect overall wellbeing.   Here are some post workout snack tips that can help get you back on track:

  1. Go for protein!  Protein is essential for muscle repair and recovery.  The soreness you experience after a tough workout is the result of microtears in the muscles.  Protein consumption helps to repair those microtears so that you recover faster and stronger.  Certified nutritionists can help you find the perfect protein combination that works best for you. Protein shakes, bars, hardboiled eggs, and peanut butter are all great protein choices that travel well for busy workouts on the go.
  2. Hydrate! Hydration is an important part of recovery.  Just like hydration helps to prevent dehydration during your workouts, it also helps to speed up recovery and replenish lost electrolytes and minerals after your workout.  If your electrolyte balance is off, it can cause confusion, muscle cramping, and GI distress.  Sports drinks can help replenish lost electrolytes.
  3. Glucose! Working out uses up stored glycogen in the body. When these glycogen levels get too low, your glucose – or blood sugar levels also get low.  Be sure to replenish your glucose levels after a good workout.  Bananas, apples, oranges, and grapes all contain fructose, a natural way to raise glucose without the sugar crash.  These fruits also have a high water content, which can help with hydration as well.
  4. Packable Foods. For busy adults that workout in-between meetings, having access to packable foods that are healthy can help you stay on track with healthy eating choices.  Prepack your snacks and take them with you on the go so that you do not end up eating junk food from the vending machines during the day.  Prepackaged veggie sticks with hummus dip, cheese and meat on crackers, or pretzel crisps with salsa are all great choices that are easy to pack and travel with. 

Write it down!  Writing down what you are going to eat eliminates guesswork and removes the opportunities for bad dietary choices.  Write down your menu for the week so that you know what to expect and you have direction and commitment on your daily eating habits and post workout snacking. Planning also helps with ways to reduce calories when trying to lose weight or complement weight loss training workouts.

Sports Nutritionist Certification