What energy sources does the body rely on during training?
The primary source of energy for working muscles is carbohydrates. In the human body, carbohydrates are stored as glycogen which is utilized during physical exercise. Fats can also supply energy to the muscles, but the process is considerably slower. When glycogen stores become depleted, fats step in as the primary source of energy [2].
Why is it important to have a meal or snack after exercising? First of all, a snack promotes muscle recovery, provides energy, and helps replenish fluids. Post-workout snacks: recommended ingredients. First, you need to replenish your carbohydrates and glycogen. Don’t forget about protein, as it contributes to muscle recovery and helps you recuperate after a workout faster [3].
Remember that an important factor is the length and intensity of your workouts. If you engage in recreational exercise three times a week for 30–45 minutes each session, consider having a light meal based on carbohydrates and protein after your workout. However, if you engage in higher-intensity exercise sessions, lasting around 60–70 minutes, it’s beneficial to have a slightly larger snack, containing approximately 200 kcal [6]. Make sure to have mineral-rich water with you to top up electrolytes after working out.
Read also: “4 recipes for isotonic drinks that hydrate better than water”.
Healthy post-workout snacks – a bunch of recipes
You already know that after exercise you should eat something that contains carbohydrates and is also a valuable source of protein. Opt for complex carbohydrates, which don’t cause sudden spikes in glucose levels. Choose whole grain products with a low glycaemic index. An exception to this rule is fruit. However, fruit should best be paired with protein and fat, such as yogurt.
Here are some recipes for perfect post-exercise snacks: simple yet packed with energy!
1. Chicken wraps
Wraps are convenient to pack in your bag, delicious, nutritious, and quick to prepare! You can even cook them a day ahead.
Ingredients (for two):
- 2 whole grain tortillas
- 1 steamed chicken fillet
- 4 tbsp of skyr or other natural yogurt
- a few lettuce leaves
Cook the chicken fillet and allow it to cool. For enhanced flavour, marinate it with a teaspoon of salt before cooking. Slice the chicken fillet. Spread two tablespoons of yogurt evenly onto the tortillas. Arrange the chicken and lettuce leaves. Roll up the tortilla and wrap it in food wrapping paper.
2. Cottage cheese sandwich
Delicious, light, but filling. A perfect snack after vigorous exercise lasting over 60 minutes.
Ingredients (for two):
- 2 whole grain rolls
- 150 g low-fat cottage cheese
- 1 hard boiled egg
- 2 tbsp of natural yogurt
- 1 bunch of chives
- salt and pepper to taste
Put the egg in a bowl and use a fork to mash it. Add cottage cheese, yogurt, salt and pepper. Mix thoroughly. Chop the chives and add to the mixture. Spread the paste on the rolls.
3. Smoothie with protein powder
Berries serve as a good source of carbohydrates with a low glycaemic index. In addition, they’re rich in antioxidants which help protect body cells from damage. In addition to being delicious, the smoothie is light and easy to carry!
- 350–400 ml coconut water or plain water (optionally milk)
- 2 heaping tbsp of your favourite protein supplement
- large handful of any fruit you like: blueberries, strawberries, raspberries or blueberries (can be frozen)
- 1 tsp of erythritol or another sweetener
Mix protein powder with water or milk. Blend the mixture with fruit and sweetener, and pour into a water bottle or other drinking container.
4. Yogurt with granola and fruit
A very simple yet nutritious snack! Top it with your favourite ingredients, such as pumpkin seeds, for extra flavour.
Ingredients (to fill a 300 ml jar):
- 1 small cup of natural skyr
- 3 tbsp of your favourite granola (or rolled oats)
- fresh fruit (pear or banana)
- sweetener to taste
Place skyr yogurt in a jar. Add granola, sweetener, and chopped fruit. Mix everything together thoroughly before eating.
5. Sweet cottage cheese with dried fruit
A quick snack that you can eat while on the go. You don’t even have to prepare it at home beforehand!
Ingredients (serves one):
- 1 cup of ‘grainy’ cottage cheese
- 5–6 sugar-free dried fruit (such as apricots, dates, figs, or mangoes)
- sunflower seeds (optionally)
Cut dried fruit it into strips or cubes. Stir into cottage cheese before eating. Add sunflower seeds for extra flavour.
6. Oatmeal cookies with cottage cheese
A snack that you can prepare in advance for the whole week and carry with you wherever you go! Perfect for post-workout energy replenishment!
Ingredients (for about a dozen cookies):
- 250 g low-fat cottage cheese
- 2 eggs
- 2 tbsp of honey or sweetener
- 1 tsp of cinnamon powder
- 1 cup of rolled oats
- 5 tbsp of sunflower seeds
- pinch of salt
- handful of dried cranberries or raisins (optionally)
Toast the sunflower seeds in a dry frying pan and leave to cool. Combine all the ingredients thoroughly in a bowl and let the mixture sit in the bowl for about 15 minutes. During this period, the rolled oats will absorb excess moisture.
Line a baking tray with parchment paper and preheat the oven to 180 degrees. Dip your hands in water, shape the dough into balls about the size of a ping-pong ball, and place them on a baking tray. Flatten each dough ball. Bake for about 30 minutes until the cookies turn golden brown. Allow them to cool before transferring to a fridge.
What snacks should be avoided after a workout?
Steer clear of highly processed products, such as sweets and sweetened beverages. They cause a sudden spike in glucose, which leads to the accumulation of body fat and, in the process, increases fatigue. If you’re craving something fatty, such as a handful of nuts, add a source of protein, like yogurt. This will help you digest the meal without overloading the intestines [5].
Be mindful not to overeat after your workout. Have a small snack because the combination of protein and carbohydrates is quite filling.
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References:
[1] O'Neil CE, Keast DR, Fulgoni VL, Nicklas TA. Food sources of energy and nutrients among adults in the US: NHANES 2003–2006. Nutrients. 2012 Dec 19;4(12):2097-120. doi: 10.3390/nu4122097. PMID: 23363999; PMCID: PMC3546624.
[2] [3] Mul JD, Stanford KI, Hirshman MF, Goodyear LJ. Exercise and Regulation of Carbohydrate Metabolism. Prog Mol Biol Transl Sci. 2015;135:17-37. doi: 10.1016/bs.pmbts.2015.07.020. Epub 2015 Aug 20. PMID: 26477909; PMCID: PMC4727532.
[4] [5] [6] What To Eat After A Workout: Post-Exercise Meals, https://www.forbes.com/health/body/what-to-eat-after-workout/