When you hear the phrase “post-workout snack,” you likely think of a tasteless shake that you drink entirely out of duty, rather than desire. However, protein shakes can actually satisfy your body and your taste buds—as long as know how to make it correctly. According to Mallory Aldred, RD, an ideal protein shake consists of “one scoop of chocolate protein, half of a banana, one tablespoon natural nut butter, and one cup of unsweetened almond or cashew milk.” This concoction amounts to about 30 grams of protein, which is the maximum amount that your body can absorb per meal, explains Aldred. After an intense workout, this amount of protein is ideal for restoring your muscles.
If you don’t like the chocolate-banana combo, Dr. Dean suggests blending blueberries, almond milk, and whey protein powder “that is casein-free and low-lactose” to create a delicious post-workout drink. The combination contains 660 mg of Omega 3 fatty acids, which are essential fats that the body must get from food. Since blueberries are an abounding source of sweetness, no other sugar is necessary, says Dr. Dean. This gives the drink a “low Glycemic index,” explains the doctor. The best part about this post-workout snack? In addition to being extremely healthy, the shake is truly scrumptious.
Icelandic Provisions Skyr
At first glance, you may think Icelandic Provisions Skyr (pronounced skeer) is simply an alternate post-workout snack for people who don’t like Greek yogurt. Surprisingly, however, Skyr is not actually a yogurt—it just looks like one. Yogurt, which is often tart and sour, usually contains one cup of milk per serving size. Conversely, each serving of Skyr contains four cups of condensed farm-fresh milk, giving the snack a rich and creamy taste and a thick texture. The Icelandic snack also provides 15-17 grams of protein, about 11 grams of sugar, and is flavored with natural flavors or traditional Icelandic berries, including bilberries, cloudberries, lingonberries, and black currants.
Although the health benefits are obvious, you may be wondering why Skyr is a pertinent post-workout snack. Most saliently, the high protein concentration of Icelandic Provisions Skyr is essential for refurbishing your muscles after a grueling workout. Furthermore, the Icelandic berries teem with energy-inducing carbohydrates, which are needed to replenish your glycogen stores following physical activity. Even better news? Since Icelandic Provisions Skyr is not a normal yogurt, you don’t have to choose between Skyr and your favorite Greek yogurt when looking for a post-workout snack. Instead, add them both to your quickly growing menu of healthy and delicious post-workout options, and use the variety to protect your palate from boredom.
Quinoa bowl with berries and pumpkin seeds
While this may seem like an unusual combination, a quinoa bowl with berries and pumpkin seeds is a great post-workout snack to stock in your kitchen. As we know, any good post-workout snack incorporates carbohydrates to help restore energy and proteins to aid muscle recovery. In this bowl, the berries supply crucial carbs and quinoa confers protein into our bodies. However, what differentiates this post-workout snack from many others is that the combination of pumpkin seeds and quinoa make it extremely high in magnesium. According to Dr. Carolyn Dean, magnesium is used by our cells to fuel energy production, and also “helps you burn fat and build lean muscle.” Whether you are trying to achieve a body goal or simply looking to replenish your energy after a difficult gym session, a bowl of quinoa, berries, and pumpkin seeds will provide all the nutrients that you need.