Performance Nutrition: Perfect Post-Workout Food Pairings
Andrew Dole, RDN
Everyday Chef & Performance Nutrition Expert, Fruits & Veggies—More Matters Full Bio
The idea of a post-workout snack is popular, but even if the workout is low intensity, there’s a tendency to eat more calories than needed. A simple solution is whole fruit – a no nonsense after workout snack with many benefits.
The fiber from whole fruit works to help you feel full. Whole fruit also supplies the vitamins and minerals for recovery and immune health, as well as helping keep excess calories from derailing exercise goals. When paired with a source of lean protein like Greek yogurt, an egg, or roasted turkey, fruit becomes the foundation to a satisfying snack.
The Dietary Guidelines for Americans 2015 recommends two (2) cups of fruit per day with half coming from whole fruit sources, not just juice. Adding fruit to snacks is an easy way to add more to your diet.
I recommend mixing berries, grapes, and melons throughout the week. The variety provides the body different types of phytochemicals that play a role in fighting disease and good selection of vitamins and minerals like vitamin A, C, manganese, potassium, and magnesium.
Perfect Pairings for a Great Post-Workout Snack: Mix & Match
| Fruit Blueberries Raspberries Blackberries Strawberries Grapes Cantaloupe Honey Dew Watermelon |
Protein ½ Cup Cottage cheese 2% Greek Yogurt 1 ounce of nuts 1 Cup of low-fat milk 1 Hard boiled Tanka Bar |
My Go-To Post-Workout Snack
A Tanka Bar (or something similar) with ½ cup of washed mixed berries.
Berries are a personal favorite. Easy to eat a few at a time, they are perfect for when I feel “snacky,” and they’re convenient in the car or while rushing around.
References
A Closer Look Inside Healthy Eating Patterns
