Post Workout PowerUp – Options After Exercise

Posted: December 11, 2013 in NERDSTEAK - Brain Food, NERDSTEAK - Food Rant, NERDSTEAK - Food View, NERDSTEAK - Straight Up Food
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ID-100128822You can hit that gym for 3 hours burning over 2,000 calories, or walk your dog around the block…depending on your fitness level, you still need to think about what to eat to recover after intense activity so you can keep yourself in top shape without turning into a zombie the following day.  It is recommended to have protein for muscle recovery and carbs/fat to replenish energy storage 30 minutes after activity.  Don’t assume that because you have SOME protein you will ‘bulk up’ as it is just as important for recovery as it is for muscle building. Here are a few good options for post workout recovering, or to recoup after shoveling all that snow:

  • Eggs – 1 large egg contain only 70 calories with almost 7 grams of protein. Pair some eggs up with kale, tomatoes, onions and avocado, and you have a super nutritious meal that will fill you up, and is surprisingly healthy.
  • Hummus and Pita – Chickpeas (or garbanzo beans) have both protein and carbs, plus when blended with olive oil and tahini, you have a very dense mix of protein, carbs, and healthy fats.  Remember that this is a bit calorically dense, but since you just used up a bunch of energy, this is the perfect time to add energy back.
  • Trail Mix – Nuts for protein and fats, fruit for carbs, trail mix is natures candy! It also has the benefit of being portable…so mix your own and take it with you.  Pairing nuts with dried blueberries and banana will also keep your immune systems in tip-top form.
  • Quinoa – It is super trendy AND super healthy with even more nutrients than brown rice, plus the added fiber will keep you fuller longer.  It can be eaten hot or cold and can be snuck in meals anytime of the day.
  • Protein Shake – You may or may not consider this an option, but protein shakes have been specifically formulated for muscle growth, recovery, and storage.  However, make sure you do not overdue it, as you may be gaining weight in either muscle, or fat form.  You need no more than 20 to 40 grams depending on the type of activity you just finished.  Also make sure you have carbs in the mix to replenish your energy as well.
  • Stir Fry – Many people are very hungry after workouts, but as stated before, don’t assume you can eat truckloads of food. For those of us who like the ‘full’ feeling, its a good idea to bulk on on the low calorie veggies, with the addition of protein (shrimp, chicken, tofu…) and some whole grains.  Sodium is an electrolyte that needs to be replenished if you worked up a good sweat, so a little soy sauce doesn’t hurt either.
  • The Salad – Maybe not smothered is super high fat dressing or made with 50% cheese, but a well planned salad full of colors, crunchy nuts and seeds, and even some dried fruit would be an excellent choice after raking up all those leaves.
  • Sandwiches – Protein and carbs in sandwich form.  Easy to make, easy to carry, but tasty to eat!

There are 1,000’s of other options, so comment with your favorite post-activity meal or snack!

  1. Ezekiel Bread with 1 scrambled egg or plain Greek yogurt with teaspoon peanut butter. Protein shakes make me feel sick!

  2. lalaluluj says:

    A banana with some peanut butter is one of my faves. Or even a slice of whole wheat bread with PB is great. Green smoothies are also a fave

  3. foodbod says:

    I go for a handful of nuts or my homemade goodness balls (which I posted a few days ago) a mix of dried fruit, nuts/seeds, coconut oil and pure loveliness ☺️

  4. foodbod says:

    Or I have something like this:
    So good for refuelling 👍

  5. If I’m home and have access to a blender I’m loving the following protein shake:

    – Serving of non-flavoured protein powder (preferably organic wholefood variety)
    – Tablespoon peanut butter (macro if possible)
    – Whole frozen banana
    – Low fat milk

    Blend it up and this smoothie tastes so good. It’s also got just the right combination of protein, complex cabrs and good fats.

  6. My go-to is a glass of chocolate milk… a teaspoon or so of cocoa powder in a glass of 1% milk. Maybe it’s just an excuse for chocolate milk, but I read somewhere that it’s good for you post-workout, and it hasn’t failed me yet!

  7. Craig Eaton says:

    These are great suggestions. I mix all kinds of supplements together post workout, but it’s kind of a pain in the arse. I’ve been waiting for this new supplement to become available that looks pretty good. I think it has everything, but protein

  8. I love chickpeas, so this is good news! One of my favorite dishes is sauteed swiss chard, chickpeas, red pepper flakes, and garlic served with tri-color pasta and fresh lemon juice. A little heavy for a post-workout snack, but an excellent meal on its own.

  9. Very good post, love to read your blog. My favorites are peanut butter and bananas, and I also eat a lot of eggs–usually soft cooked–because they seem to give me lots of energy. For a good carb boost I like to combine peanut butter and plum jam. yum yum.

  10. Peanut butter fingers a la Joey Tribiani!

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