Did you know that what you eat after your workout is just as important as what you eat before?
While you are training, your body loses glycogen (a form of energy storage), and it is important to rebuild and replenish by introducing nutrients into your body that will help repair and grow your muscles post workout. Not only will this help build new muscle but it will also help to combat muscle soreness.
Foods like brown rice, whole wheat pasta, bread and cereals help to replenish carbohydrates but when it’s not possible to chop, steam and saute straight away a heathy snack targeted towards muscle recovery is exactly what you need.
It is recommended that you eat within 15 to 30 minutes of exercise and a handy snacks that you can slip into your gym bag for a quick fix is the perfect solution.
That being said, many snack options on the market will contain artificial sweeteners or refined sugar where you may be consuming more energy than you burned in the first place, which will in turn cause you to gain weight.
So we have gathered a range of healthy and nutritional snack options that will help your body achieve your fitness goals as well as tickle your taste buds with an instant pick-me-up.
Swisse Me Replenish Me
Swisse Me is an Australian supplement label that has recently launched in the UK with a variety of targeted ranges designed to help you throughout the day.
Offering a daily boost, the range includes Nourish Me, Start Me and Replenish Me — the latter of which uses a combination of spirulina combined with pear, apple, banana, almond and lemon for a tasty smoothie-like shake that will revitalise your body. The shakes are an easy way to add to your five a day and provide a much-needed dose of magnesium.
They are sugar, lactose and gluten free and are also vegan.
£14.99 for 8 | Swisse Me | Buy it now
Vita Coco Coconut Water with Pressed Coconut
Coconut water is one of the most effective ways to rehydrate your body, not only after exercise but also when you are hungover.
It contains a natural source of electrolytes like potassium which helps aid in absorption. The newly launched Pressed coconut water from Vita Coco is a sweeter and nuttier alternative to the fan-favourite product and actually contains piece of coconut.
£1.69 | Ocado | Buy it now
BumbleZest Revive & Restore Ginger Turmeric Collagen Shot
For an instant pick-me-up after a particularly long and strenuous workout, the BumbleZest shots will do the trick.
Containing a combination of ginger, turmeric and collagen to give your body and your immune system that much-needed pick-me-up.
Crammed into the mini shot, the small but mighty formula will encourage muscle recovery, ease inflammation and soothe the symptoms of a cold. This product is 100 per cent natural and there are no preservatives, GMOs or added colours.
£2.49 | Ocado | Buy it now
Maximuscle Protein Dippers
This snack is a real treat and is actually relatively healthy. Think breadsticks dipped in nutella but the sticks are low in carbohydrates and the spread is high in protein. The dippers contain 9.6g of protein to support your muscles through growth and development.
£1 | Sainsbury’s | Buy it now
Sunmo Plantain Crisps Mixed Box
This newly launched brand will inspire a new snacking habit with these delicious hand-cooked and all-natural plantain crisps. Using only natural ingredients, the range is made up of four flavours; Naturally Sweet, Sea Salt, Cinnamon and Smoked Chilli.
Plantains are rich in essential vitamins, minerals and nutrients, including potassium, magnesium, and vitamins A, C and B6 and the fruit’s natural density will help keep you hydrated and in turn, aid recovery.
There are no artificial additives, preservatives, colourings or refined sugars and they are gluten-free and vegan.
What’s more, each pack purchased provides a meal for an orphaned child in Nigeria.
£20.28 for 12 | Amazon | Buy it now
Protein 22 yoghurt
Get more out of your yoghurt with Protein 22. The nutritional snack has the same texture of a yoghurt but it only contains natural fruit flavouring, is fat free and low in salt and sugar. It also contains a high amount of protein — 22g per pot (as suggested by the name) — which will help in muscle growth and recovery. There are four flavours available; strawberry, raspberry, peach and blueberry.
£1 | Sainsbury’s | Buy it now
Red Dates Jujube Fruit
Tap into the healing benefits of the Jujube Fruit or red dates as they are known. A superfood known for its help in recovery and repair, the fruit also acts as an anti-inflammatory agent making it an ideal snack for post-workout.
£1.50 | Planet Organic | Buy it now
Lucozade Sport Fitwater
Lucozade’s electrolyte water will allow you to rehydrate after a tough session and ensure that you replenish what is lost from sweating without added calories. The Fitwater contains sodium, chloride, magnesium and calcium – the latter of which also plays a role in muscle recovery.
£0.70 | Tesco | Buy it now
Boundless Activated Nuts & Seeds
The Boundless activated nuts and seeds make a far healthier alternative than sugared snacks that may have previously been your go-to.
They are packed with protein and contain specific nutrients that encourage better digestion. The nuts are baked in a unique way to keep all the benefits locked in for a flavoursome yet light snack. They are offered in a range of flavours including; Cayenne & Rosemary, Tamari & Aleppo, Orange, Ginger & Maple and Turmeric & Smoked Paprika.
£15 for 12 | Amazon | Buy it now
Foga Banana & Turmeric Plantshake
With less than 99 calories, the Foga Banana & Turmeric Plantshake is a creamy shake designed to enhance your post-workout recovery. The main ingredient, turmeric, is an anti-inflammatory that works to ease stress, bloating and reduce muscle soreness.
It is made up of mainly organic freeze dried produce with all the natural fibre and vitamins preserved.
£2.99 | Foga | Buy it now
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