Fueling properly after a workout has become my new obsession. Truthfully, I just never knew how important and beneficial it was. For all those workouts I did, I feel like I wasn’t maximizing my full potential, by ignoring the necessary re-fuel and recovery immediately following.
Well, I’m here to remedy that situation and share the facts with all of you! I recently posted about the three keys to Sports Nutrition: Hydration, Pre-Workout Fuel and Post-Workout Fuel. Despite knowing all of this, I have admittedly been having trouble refueling with the proper amount of protein and carbohydrates in that very fast 30-minute window, my how it flies by!
30-minutes is not a lot of time so I needed something on-the-go. Additionally, for such a substantial amount of protein, it is hard to find a recovery snack that is low enough in calories that it won’t undo your workout.
I feel like I tried everything! I tried dissolving protein powder in water and couldn’t stand the chalky taste. Literally couldn’t swallow it. Next I experimented with smoothies. While I liked the smoothies, as the weather gets colder, it’s hard for me to tolerate an icy smoothie, especially on-the-go. So where does that leave me? Here are a couple of super-simple post-workout meals that I’ve been making ahead of time:
- Protein Pancake- whisk together 3 egg whites, 1 scoop of protein powder, and ½ banana mashed. Cook in a non stick pan for 3-4 minutes per side
- Hard Boiled Eggs and Apple Slices- Eat 2 hardboiled eggs (I like to add salt and pepper to taste) and half a medium sized apple. Recipe here for the perfect hardboiled eggs.
Not a fan of these snacks? I know hardboiled eggs smell like farts, it took some getting used to for me too! But below is a comprehensive guide for recommended protein and carbohydrate recovery. I would love to hear your recovery snacks to add to my repertoire! Share below and I’ll feature my favorites.