These snacks bring the right combination of protein and carbohydrates for your postworkout needs, whether you prefer sweet or savory flavors.
Crackers and Canned Tuna
“This combo contains carbs, protein, and sodium, which often need to be replenished after a workout,” Boateng says. You can opt for whole-grain crackers for even more nutritional value, or try a different fish, like salmon, if you aren’t a tuna lover.
Berries and Plain Greek Yogurt
Greek yogurt is packed with protein, which helps the body recover, repair, and rebuild, says Boateng, adding that the “calcium found in yogurt is instrumental in muscle growth.”
Berries naturally sweeten the yogurt and add just enough carbohydrates to the mix.
Fruit Smoothie
Blending frozen strawberries, blueberries, banana, cinnamon, and yogurt may have similar benefits to a bowl of berries and yogurt, with an added boost of potassium from the bananas.
Potassium gets lost when we sweat and needs replacing, Boateng says.
Hard-Boiled Eggs With Whole-Grain or Sourdough Toast
“Eggs are loaded with protein but low in calories,” Boateng says. “Whole grains bring the necessary macronutrient of carbohydrates. In addition, they are packed with essential nutrients such as fiber, B vitamins, and minerals that assist in recovery.”
Turkey Slices With Cheese and Apple
Turkey provides lean protein, cheese adds even more filling protein, and the apple has nutrient-dense carbs, says Boateng. “These are all key components of the refueling process,” he says.
Protein Bar
A protein bar can be great for refueling, but aim for one with at least 10 to 12 g of protein, Boateng says.
Whole-Grain Toast With Nut or Seed Butter and Naturally Sweetened Preserves
“Whole-grain bread adds carbohydrates that are full of fiber, vitamins, and minerals,” says Boateng.
Top it with a nut or seed butter — like peanut butter, almond butter, tahini, or sunflower seed butter — for protein. Then add naturally sweetened preserves for a fruity flavor.
“Nut and seed butters are a high-energy, protein-filled, good-fat snack. Natural sugar preserves easily convert to glucose, which often needs to be topped off after working out to avoid the feeling of having run out of fuel,” Boateng says.
Hummus With Seed Crackers and Raw Veggies
This snack can help replenish carbohydrates and sodium, says Boateng. Think beyond carrot sticks by trying cucumber slices, jicama sticks, or sugar snap peas.
Fruit With Nuts
Pair some apple or banana slices with a handful of nuts and seeds for healthy fats and nutrient-dense carbohydrates.
Try to stick to no more than 1.5 oz of nuts, and conside anti-inflammatory types like walnuts, pistachios, almonds, and pine nuts.
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