Eating before engaging in strength training or any other workout provides your body with energy to help you train harder and longer. This is also essential after a workout because muscles use glycogen, a type of bodily fuel, during intense physical activity. The right post-exercise snacks replenish glycogen stores at an efficient rate, while also encouraging muscle recovery and protein synthesis, or growth. Here are a few snacks to enjoy after “going hard” at the gym. 

What Snacks Should I Eat After Working Out? 

1. Greek Yogurt and Berries

Muscles lose amino acids, or protein-forming organic compounds that improve strength and endurance, during physical activities. Replenishing these acids with protein-rich foods helps the body recover efficiently. Low-fat Greek yogurt is an ideal protein source, as it features about 15 grams per serving. Top the yogurt with berries, such as raspberries, blueberries, and raspberries, for an energizing carbohydrate boost. Fruit is a type of fast-digesting carbohydrate that speeds up the recovery process compared to slow-digesting complex carbs, like beans and whole grains. 

2. Banana and Almond Butter

Potassium is an electrolyte the body loses through various means, including sweat. Electrolytes are essential minerals that assist with bodily hydration and muscle contractions, with severe losses leading to symptoms such as muscle cramps, headaches, fatigue, and nausea. Bananas are an excellent source of potassium to help you restore electrolytes after strength training and other physical activities. To assist with muscle recovery, add almond butter to a sliced banana, as a standard serving contains about 10 grams of protein. 

3. Cottage Cheese and Fruit Wedges

One cup of cottage cheese features 24 grams of protein and 11 grams of carbohydrates, making it an ideal post-workout snack for both muscle recovery and energy restoration. Pair the cheese with fruit, such as orange, grapefruit, cantaloupe, or watermelon wedges, to make the snack even more energizing. Since both cottage cheese and fruit are high in water, they help you rehydrate after exercising. You lose water through sweat, so drink water with any post-exercise snack to help your muscles recover instead of becoming vulnerable to cramping. 

Tone your body at Bombers CrossFit®, the fitness center that has helped residents throughout Dayton, Oakwood, Kettering, and Bellbrook, OH, get in the best shape of their lives since 2013. Our gym is a 5,000 square foot space where certified trainers lead group training sessions that challenge the mind and body. Call us at (318) 401-1538 today to get started or learn more about our strength training programs online. Like our Facebook page for additional strength training tips and inspiration.