Five Favorite Post Workout Foods


I typically recommend meals or snacks that are about 3:1 carbohydrate to protein. This means that you are eating something that is mostly carbohydrate with some protein. Aim for about 10-35 grams of protein after training, depending on the intensity and duration of the workout. This could be as simple as a scoop of plant protein powder with soy milk and a banana.

Try these:

1. Beans, rice and spinach

2. Peanut butter and whole wheat sandwich

3. Plant protein shake with banana

4. Apple slices and nut butter

5. Lentils, carrots and green peas

After a killer workout, your body requires protein to support muscle growth and a bit of carbohydrates to replace your energy stores. The idea is to consume a high protein meal or snack soon after your workout. Studies have shown that you can benefit from protein intake within 2 hours of your workout or practice. Bringing a snack to training session is a good option for my of my busy Soldiers.

Happy snacking!

Further reading:

https://www.gssiweb.org/en/sports-science-exchange/Article/sse-120-recovery-techniques-for-athletes

Sports Nutrition: a Handbook for Professionals: Sports, Cardiovascular, and Wellness Nutrition Dietetic Practice Group, 6th ed by Christine Karpinski and Christine Rosenbloom

Clinical Sports Nutrition, 5th ed by Burke LM and Deakin V

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