After you have physical activity, there are several snacks that can provide protein to make healthier and stronger muscle. Among these snacks, fruits tree and certain nuts also can be chosen.
Some snacks eaten after a physical activity can provide protein as well. These snacks are very healthy for us as well. Some researches show that after eating healthy snacks, we’ll have better fitness performance than before. Now let’s have a look on the top 5 best healthy snakes that can provide protein after physical activity.
1.Nuts
Nuts are high in fat, but they’re also high in protein. A quarter cup of almonds, for example, provides 10 grams of protein. While nuts have a high fat content, the fat is mostly unsaturated, which can help lower your cholesterol level.
Nuts are also a great source of vitamin E, magnesium and zinc. A quarter cup of pistachios provides 7 grams of protein, and a quarter cup of pine nuts contains 5 grams. However, if you eat too many nuts, you could increase your calorie intake significantly. In addition to providing you with protein after exercise, nuts are also a healthy choice for snacks and meals throughout the day.
After a long workout, your body needs protein to repair and rebuild muscle, making it a key component of any post-workout snack. One of the best options is nuts. Not only do they provide all the essential amino acids your body needs for recovery, but they also contain many other nutrients that support a healthy lifestyle.
Almonds are one of the most popular nuts for a post-workout snack. They’re an excellent source of vitamin E, which helps protect blood vessels from damage that can lead to heart disease and stroke. Almonds are also rich in manganese, copper, magnesium and riboflavin—all important vitamins and minerals that help your body function properly.
Nuts are also high in fiber and omega-3 fatty acids, two more nutrients that promote heart health and help keep you satisfied after a meal or snack. They’re also very versatile: you can sprinkle them on top of salads or add them to yogurt or oatmeal. And if you’re not sure how much is enough, remember that a serving size of nuts is just one ounce—so throw some in your gym bag!
2. Greek Yogurt
If you’re looking for a snack that can help put some muscle on your abs, consider Greek yogurt. If you think about it, yogurt is still dairy, and dairy products are high in protein. It’s no wonder that many people turn to the dairy aisle for post-workout snacks.
But Greek yogurt has a lot more going for it than just its protein content. It also contains probiotics — the good bacteria that keep your gut healthy. Probiotics are particularly important after intense exercise, because they help replenish the good bacteria that helps your body recover.
Greek yogurt has more protein than regular yogurt, too — up to 16 grams per cup, compared with 13 grams in regular yogurt. It also contains less fat and calories than regular yogurt. The sugar content is comparable, though the protein content is definitely higher in greek yogurt.
Greek yogurt is another easy-to-digest food that offers up 12 grams of protein per cup, making it a perfect post-workout treat. And though it doesn’t have quite as much protein as eggs, it’s still plenty of fuel for muscles.
It also has tons of other great benefits:
- low sodium (less than 100 milligrams per cup)
- no saturated fat (only 1 gram)
- high in calcium (over 300 percent of the recommended daily amount per cup)
- high in B vitamins
3. Dried Fruit and Nut Mix
After a workout, your muscles are hungry for protein. Without it, they can’t repair the micro tears that form when you exercise, and you’ll have trouble building muscle mass or replacing worn-out tissue. So it’s important to eat right after a workout.
It doesn’t have to be a big meal in fact; research shows that a small snack is just as effective as a meal at delivering protein to fatigued muscles.
With that in mind, we looked at some snacks that meet that description portable, healthy and full of protein. The winner was: Dried fruit and nut mix.
This snack hit all the marks, because with walnuts, almonds and pistachios as protein sources, it’s got plenty of the good stuff (about 3 grams per serving). And dried fruits can be just as good a source of vitamins and minerals as fresh ones.
4. Protein Bar
For people who have been involved in intensive physical activity, it is wise to eat something that can help the body recover. In particular, athletes will benefit from consuming a snack that is rich in protein, as this macronutrient helps the muscles rebuild themselves after they are broken down during exercise.
Protein bars are a great way to consume protein after working out. They are available in different types, flavors and sizes in stores and online. Protein bars usually contain between 20-30 grams of protein each, which is a good amount for an athlete who has just finished exercising.
5. Chocolate Milk
Chocolate milk is one of the best choices for replenishing your body after a workout or physical activity. It contains the perfect ratio of carbohydrates to protein, at 3:1, which is ideal for refueling your muscles and recovering. On top of that, it also has a healthy dose of calcium and vitamin D to help strengthen your bones.
Sports drinks get a lot of attention as an optimal sports drink, but they’re nowhere near as good as chocolate milk when it comes to providing quality protein and other nutrients. Plus, chocolate milk is cheaper than most sports drinks by far. Next time you’re looking for an easy way to refuel after a workout, reach for the chocolate milk.
Conclusion
To get the best nutritional boost to fuel your body after a workout, try a few of these snacks. However, be sure to eat a healthy breakfast or lunch beforehand so that you don’t end up overdoing it with snacks.