You need protein after a workout…Period. Eating after a workout is all about replacing the fuel you’ve used up. It’s also a must for speedy muscle recovery, particularly after weight training. Plus, food contains electrolytes (which are minerals that your neurons need to fire properly), which you lose when you sweat. When we do strength training exercises, like lifting weights, we create small tears in our muscle fibers. When you rest, your body repairs those micro tears, building up your muscles stronger than they were before—and it needs protein to do it. When you don’t eat after a workout, you’re inhibiting your body’s repair process. If you routinely skip eating after a workout, it will be harder to reach your fitness goals. Remember, the more muscle you have, the more calories your body burns in daily life as muscle burns more than fat. Ideally, you should consume protein as soon as possible after your workout for optimal results.
Easy snack tips and food exchanges to add more protein to your diet:
Sprouted Grain Breads – if you are limiting carbs, of course all in moderation. But sprouted wheat breads are a good substitute for regular processed bread (empty calories!). Your body digests sprouted grain more like a vegetable instead of a complex carb. In addition, certain brands contain more protein per serving. For example, Ezekiel bread contains 4.5 grams of protein per slice and Silver Hills Squirrel Bread contains 6 grams of protein per slice. If you need a fast protein boost, try spreading some nut butter and add a few slices of banana for a good carb, protein, and fiber combo.
Protein Pasta – if pasta happens to be your temptation food, try shopping for pasta made from garbanzo or some other bean flour. Lower in carbs, higher in protein!
Greek Yogurt – in addition to calcium, b12, and potassium, it’s an easy way to reach your protein goals! Make sure you get one with 15-20 grams of protein per serving and watch out for the pre-sweetened yogurts as they sneak a lot of sugar in there. Go for the plain kind and sweeten it yourself with stevia, honey, or maple syrup. It is easier to control how much goes in that way. You can also top with berries, coco powder, or whatever your favorite is and enjoy! Greek yogurt is also a good substitute for sour cream or cream cheese in recipes. It adds protein and cuts fat!
Dates with Nut Butter – dates are loaded with essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium and zinc. They also contain vitamins such as thiamin, riboflavin, niacin, folate, vitamin A and vitamin K. With the added protein of nut butter, it’s a great quick energizing snack. Dates do contain natural sugar so enjoy in moderation. 1 or 2 dates with 1 tablespoon of nut butter is perfect!
Lentils – lentils are considered one of the best plant-based, high-protein foods. There are 18 grams of protein in every one-cup serving and the high levels of fiber make it a satisfying snack or meal. Try them in salads, soups, or even curry!
Eggs – one egg has varying amounts of 13 essential vitamins and minerals plus 6 grams of high quality protein. Boiled eggs are a great snack option, or try deviled eggs with hummus or cream cheese as a mayonnaise substitute to add extra protein. Plus, they’re a classic breakfast staple!
Garbanzo Beans – whether you enjoy them as hummus, in a salad, or oven roasted they’re an excellent choice because they contain protein and fiber, meaning they’ll keep you satisfied. Try making your own hummus so that you can control how much fat is added.
Veggies with Protein – while you won’t get all of your RDA from veggies, every little bit helps! So consider choosing veggies that are higher in protein to get you there faster. For example, edamame beans are extremely high in protein (17g) and great in stir fries. You can also try peas (8g), broccoli (4.2g), or brussel sprouts (3g). And when you’re choosing salad greens, spinach contains more protein and minerals than other lettuce.
Protein Powders – protein powders are a great way to make up the protein that you are missing in your diet, especially after a workout. But be sure to check the label for added sugar or artificial sweeteners. Ideally you will want to search for unsweetened or a brand that is sweetened naturally. For example, Blue Bonnet, Raw Meal and Vega protein are all sweetened with stevia, which is a plant based sweetener and contains no carbs.
Quinoa – one of the best reasons to enjoy quinoa is because it has a very high protein content. At 8.5 grams of protein and 5 grams of fiber per cooked cup, this power food keeps you satisfied longer. It’s also an excellent source of magnesium and iron. Good for hot meals, or throw it on top of salad!
Almond Flour – Almond flour is an excellent option if you happen to be craving baked goods. It contains 6 grams of protein per serving and only 6 grams of carb per serving! With twice as much protein and 75% less carbs than wheat flour, it is great for muffins, pancakes and waffles.
