At the end of many of my fitness classes I’m known to tell the crowd how much I appreciate them coming, have a great day and “no crappy lunches”! I think they’ve all heard it long enough that it is likely like an annoying whine in their ears. However, it really is important. If you’ve had a good workout, or even if you haven’t had a good workout, what you put in your body is important. What you eat after a workout is important.
So, what does that mean? I’ve been asked for suggestions as to what we should eat after working out. Here goes.
Within 15 minutes to 2 hours following your workout you want to eat a combination of protein, good carbs and healthy fat. That sounds all well and good, but what exactly does that look like? It doesn’t have to be fancy or complicated. Here are some great examples of both meals and snacks:
2 Eggs sautéed with a handful of greens, served with 1/4 avocado (one of my personal favorites!)
Spinach salad with 1/4 cup grilled chicken, fish or chopped boiled egg, 1/4 cup tomatoes, any other veggie and served with olive oil and vinegar
Protein Smoothie made with plant based protein powder and your choice of fillings. Click HERE for great options
Turkey & cheese lettuce wrap – sliced deli turkey, 1 slice swiss cheese, 1 T hummus, rolled in lettuce leaf
1 cup chicken vegetable soup, turkey chili or vegetarian bean soup
Ezekial toast topped with 2 eggs and spinach
Apple with 1 T peanut butter or almond butter
Ants on a log (celery topped with 1 T nut butter and dried cranberries)
Trail Mix (just watch your portions!)
Greek yogurt topped with 1/2 banana and 1 T walnuts
Avocado Toast topped with a boiled egg
Hopefully, there is something here that sounds good to you! All are quick and uncomplicated. Just remember to eat something to fuel your body and those muscles you’ve worked! No crappy lunches . . . or snacks . . .
Enjoy Your Day!