Restore Your Energy After Heavy Workout

Whether you workout in morning or evening, you always have some light food before workout. But did you know, having snack after workout is equally important? It is very important that, you must repair muscle tissues and restore glycogen. Here is the brief list of some snakes that can recharge your body –

1. Protein shake with Banana

After workout, it is very much necessary to have protein combined with carbohydrate. This shake made with whey protein, water and half of a banana.

Ingredients: 2 Scoops of whey protein powder combined with water and ½ banana.

2. Peanut Butter & Banana on Rice Cakes

It is more considerable food after a workout. A sandwich with peanut butter and banana is perfect after workout. Instead of bread, peanut butter with rice cake will give you more extra fiber; additionally banana is an excellent source of high-glycemic carbohydrate.

Ingredients: ½ banana, 1tbsp, peanut butter and two brown rice cakes.

3. Hummus and Pita
                
Another great combination of protein and carbohydrate; Hummus a dip made from pureed chickpeas. It is a great food that can boost you for hours.

Ingredients:  ¼ cup Hummus with 1 whole-wheat pita.

4. Yogurt and Fresh Berries

Protein is very much essential after workout. The main reason of it is – amino acids, which help you to build your muscles.

Ingredients: 18-ounce low-fat yogurt with ½ cup berries.

5. Tuna on Whole Wheat
 

Tuna sprinkles with little lemon juice and olive oil spread over a slice of wheat bread is a perfect mini meal.

 

 Ingredients: 4-ounce water packed tuna and 1 slice whole wheat bread.

6. Turkey and Cheese With Apple Slices

If you don’t like sandwich here is another good option for you. Spread soft cheese over two or three slices of lean deli turkey and roll up. It is a quick and high protein sank after workout. If you want to spice up it more, try some slices of apple.

Ingredients: 4 ounces deli turkey, 1 soft cheese wedge and 1 apple (Optional).