Some athletes swear by peanut butter and banana sandwiches after a workout and some stick to pasta. What about you? Do you have a favorite post-exercise snack or meal that helps promote recovery? Tell us how you discovered it and why you think it works. Share Your Favorites
After run foods
- Banana omelettes are a great before or after run good and keep you fuller longer and taste great! Fry slices of banana in olive oil to sweeten them and pour two eggs over and fry ;) another great after run food is a peanut butter sandwich quick and easy and if your extra hungry mash a banana into it!
- —Guest Joanne
- 1litre (1.75 pints) Orange juice, 1tbs honey, 1 banana, 1/2 litre plain acidophilus yoghurt. Blend, drink before exercise and after. Magic ;)
Milk and proteins
- I saw some posts describing how some people take protein shakes with milk. Milk slows the assimilation of proteins thus making the gain of proteins much harder. Not just this but also studies show that milk is not really appropriate for the alimentation of an adult. For babies it is ok since their digestive system is used to assimilate nutrients from mother's milk but as the organism matures the base diet should be solid, returning to a "liquid" diet once you go grandpa mode.
As for having after a training: pudding, frozen fruits, chocolate, Maple Syrup or anything that simply pumps way more sugar in your body than it actually needs I consider it making my training at least useless. As for the post-training shake I throw in my blender two raw eggs, one spoon of honey, one fresh fruit (mostly bananas), some bortsch (used for cooking in my country, it is made of cereals and it contains almost all the B-vitamin complex, easy to replace with yeast), one magnesium dose and some protein pwd
- —Guest John
- Very simple and delicious. Vanilla protein powder, 1/2 cup of milk and about a 1/2 cup of blueberries. Blend up in my magic bullet with 3 ice cubes and then, absolute yumminess. ( I work out at home while my 19 month
- —Guest Tara
After Workout Snack
- After working out on the Curves Circuit for 30 minutes, I drink a Muscle Milk Lite and eat a relatively large banana. Its roughly 35 grams carbs and 15 grams protein. Its not quite the 4:1 ratio of carbs to protein but then again, I am only doing light strength training and cardio, I am not a super athlete or anything like that.
- —Guest Shawna
Post Work-Out Reward
- After performing a session of P90X, I'll take 12oz of low-fat chocolate milk, 1 scoop of whey protein, 1/2 a banana, 7 frozen strawberries and whip it up in a blender for a very satisfying post workout smoothie.
- —Guest Jim
- I will drink a big glass of chocolate milk, a liter of sports drink (cytomax), and then make a big bowl of oat based cereal in milk with lots of flax meal and walnuts as soon as I get home. Later that night I still make dinner that includes sweet potatoes, leafy greens, lots of walnut oil, cabbage, broccoli, and sometimes some salmon. Then a tall vodka and tomato juice.
- —Guest DJ brevet biker
- I windsurf and sail between 1-5 hours, and I find that a large meal of pasta with tomato and meat on top, porridge made with milk or water and either gatoraide or lucazade sport helps a lot if you can have all off this within 10-30 miniutes after (the workout) I find recovery speeds up and I'm able to sail the next day. I've also tried a few of the other foods above and the shakes are really good for post-sporting activities in endurance sports
- —Guest will
- After a workout section I prepare a Vanilla flavored protein shake with 8oz of water with one or two spoons of peanuts (not butter) and a half banana and a granola bar
- —Guest alx900
- I use 1/2 cup of homemade no-fat yogurt, mixed with, 1 TBLS of Wheat Germ, 1/2 cup of any frozen fruit chopped up, about 10 nuts,(pecans, almonds etc) chopped up, 1TBLS of pure Maple Syrup, and 1/2 cup of puffed rice or wheat. Stir it all up and enjoy all the flavors and textures!
- —Guest LaWanda
- I just found this thread over on Anytime Health lots of good stuff!
- —Guest Meena Taur
- 3 cups vanilla soy milk, 1 scoop chocolate protien powder, 1 banana, one large tablespoon of peanut butter, one tablespoon of wheat germ and crushed ice in blender and blend well for 2 minutes. everything your body needs and tastes like a reward for all your hard work!
- —Guest pooch
- I like baby carrots, dipped in peanut butter (1 or 1.5 Tablespoons), and then dipped in trail mix. It's a great hiking snack if you can get single serving cups of Smucker's or another brand of peanut butter from any restaurant that offers them on request.
If you're at home, heat up the peanut butter in the microwave just a little so that it's thinner and goes further. Not too much, though, so the trail mix still sticks.
Try the same snack with celery--like "ants on a log," only better!
- Peanuty butter and jelly sandwhices always get the job done for me! OR I put my PB in a protein shake and mix it with a banana, not only does it taste amazing, but really good for you as well
- —Guest Obie Won Kanobie
Beans and rice
- My favorite post-workout meal is black beans and rice. Black beans provide nutrients as well as protein with virtually no fat and very little saturated (bad) fat. This meal is ideal for athletes trying to build lean muscle and reduce their body fat. The brown rice (not white!) also provides the B vitamins and carbohydrates needed to perform your sport at an ideal condition the next day. This meal is also very high in fiber and won't spike your blood sugar as many other post work-out meals might.
- —Guest Joshua