The right training plan is important if you want to lose weight, but you shouldn’t forget about your post-workout meal. If you treat yourself to a pizza after every workout, you’re never going to shed those extra kilos or pounds 😉
After your workout, make sure to eat a good mix of macronutrients: Carbohydrates provide you with energy while protein is essential for strong and firm muscles. And don’t forget about high-quality fats!
If you want to lose weight, try one of the snacks below after your next workout:
1. BANANAS WITH PEANUT BUTTER
If you are hungry after your workout, try eating a banana with one or two spoonfuls of peanut butter. But make sure to use pure peanut butter – without additives like sugar or palm fat. The bananas provide you with carbohydrates, potassium and magnesium. These are important for recovering from your workout. The peanut butter contains essential proteins and fat.
2. BAKED SWEET POTATO AND EGG
The loaded sweet potato skins take some time to prepare, but they are well worth it: (Sweet) potato and egg are the perfect combination when you want a snack with a high biological value. This value specifies how many grams of the body’s own protein can be produced from 100 grams of dietary protein. Just because you eat something with 20 g of protein, for example, doesn’t mean your body is able to absorb it all – that’s why the biological value is important.
3. GREEK YOGURT WITH BERRIES
Greek yogurt has a high protein content: One container (200 g) contains 10 to 15 g of the macronutrient. Raspberries, strawberries and blueberries (fresh or frozen) are low calorie, low carb and rich in antioxidants.
Fill a jar with yogurt for the perfect snack on the go. And if you want to enjoy it for breakfast, just mix in some oats.
Have you ever tried this amazing weight-loss snack? The green soybeans are very low in calories: 100 g of edamame have a mere 125 calories. In comparison, 100 g of chips contain about 500 calories. Also, one serving of edamame provides you with nearly 15 g of protein.
5. COTTAGE CHEESE WITH VEGETABLE STICKS
Plain cottage cheese is very high in protein. Try eating it with some carrot or cucumber sticks. Or are you in the mood for a sweet snack? Sprinkle some freshly grated vanilla or cinnamon over it.
Did you know that cottage cheese contains lots of leucine? This amino acid promotes muscle protein synthesis after your workout. The more muscle you have, the more calories you burn when resting. This in turn results in more weight loss.
6. QUINOA SALAD
A mixed quinoa salad is a delicious post-workout meal. If you make a little extra, you can also enjoy it for lunch tomorrow. Quinoa, a “pseudo-cereal”, is a vegan source of protein. 100 g of quinoa contains almost 15 g protein. Tip: Mix in some beans and chickpeas for some added protein.
7. POST-WORKOUT SHAKE
Peanut butter and bananas go great together, especially as a shake. Blend them together with some milk, freshly grated vanilla and cocoa. Enjoy a natural post-workout shake without artificial protein powder.
8. SAVORY MUFFINS
Two or three savory vegetable muffins provide you with plenty of protein. And the best thing about this recipe is that you can make a large quantity of your post-workout snack ahead of time. Not enough carbohydrates for you? Then just eat them with a slice of whole grain bread.
How do you fortify yourself after your training? Share your tips and recipes with us in the comments below!