Post Workout Snacks

by Ola Bykowska

 

 

Physical activity undoubtedly changes how our bodies work. This does not relate only to long term effects, but also the short time ones. During the workout and within about one hour after, the hormonal balance in our body changes, and that time is crucial for recovery. At this point it is very important to have a meal or at least a quick snack as soon as possible to enhance the recovery. The perfect post-workout snack should consist of carbohydrate and protein. The higher the endurance component exercise has, the higher should be carbohydrate to protein ratio. With a workout lasting over 90 minutes of constant activity, the ACSM recommends 1.5g of carbohydrate per 1kg of body weight (1kg=2.2lb). That will enable restore the glycogen for next exercise session.

 

According to ACSM (American College of Sports Medicine), the post workout snack is especially important for athletes who train twice or three times a day, because in this case it is very difficult to replenish nutrients for the next training session. Unfortunately, it is very difficult to have a proper meal right after workout, and most of the high protein foods should be kept in the fridge. If you do have a long way home, the protein bars or shakes may be the way to go, especially if your protein needs are very high. If there is a possibility of bringing food with you, or having a snack right after coming back home, here are some simple ideas to compare: