Recently, someone asked me what she could eat if she wasn’t very hungry after a workout. She understood the importance of refueling after exercise but said that she doesn’t usually feel hungry enough for a full meal after working out.
The Sports, Cardiovascular, and Wellness Nutrition group of the Academy of Nutrition and Dietetics recommends refueling with a snack or meal within 15-60 minutes of a training session.
A refuel snack should provide carbohydrates, to replace the stored muscle fuel you used, as well as protein to rebuild and repair muscle tissue.
Below are 9 small refuel snacks that have the right balance of carbs and protein..
PS - Remember to re-hydrate!
1) 12 ounce nonfat latte + small banana
2) 8 oz container low fat vanilla yogurt
3) 1 cup low fat chocolate milk
4) 1/4 cup hummus + 1 small whole wheat pita
5) 12 ounce soy latte
6) 1 medium apple + 1 oz cheddar cheese
7) 1 clementine + 14 walnut halves
8) 1 cup General Mills Cheerios + 1/2 cup low fat milk or soy milk
9) 1 small apple + 2 tablespoons peanut butter
Image credit: FreeDigitalPhotos.net / Ambro