Eating properly after a workout is important to building lean muscle mass as well as aid in quickly repairing muscles. While working out, the body depletes its source of glycogen. Not replenishing your body of this will likely cause fatigue and poor performance during the next work out session.
Eating a snack that is a combination of carbohydrates and protein is the ideal post workout snack. To achieve optimum benefits from a post work out snack, the snack should be consumed 30 minutes post workout and another meal should be eaten about 2 hours after the snack. Choosing snacks that are low in sugar is also important.
As mentioned before, the ideal post work out snack is a low sugar combination of protein and carbohydrates. The optimum ratio of this combination is 10-18 grams of protein to 3/4g of carbohydrates per pound of body weight. Some of the following snacks are not only great to lose weight, but are also great for work out recovery.
1. Energy drinks: Finding the best energy drink is very important to maintain weight loss. Be careful when choosing an energy drink as most of these drinks are saturated with sugar! It is very crucial to find a drink that will send you into an energy crash after consumption, or disrupt sleep patterns at night. However drinking plenty of water is usually all is needed to make sure you stay sufficiently hydrated before during and after the workouts.
2. Ham and Swiss cheese with a pear: You can skip the rye this time around. Enjoying a slice of ham and Swiss cheese will provide essential protein and calcium post work out. Enjoying a few slices of pear along side will also provide adequate carbohydrates and fiber to keep you feeling fuller for the rest of the day.
3. Protein shake with fruit: Mixing up a whey protein shake with some frozen fruit before or after a workout is a wonderful idea. As bodybuilders know, whey protein is quickly digested and absorbed into the body providing quick energy and recovery.
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