You want something fast and easy! I'm a huge fan of egg mugs, which are egg scrambles made in the microwave. You can make an egg mug in less than five minutes, and there's virtually no cleanup.
Another benefit? There are so many delicious mix-ins you can add. A high-protein smoothie is a great way to refuel after a tough workout. Bonus: It'll hydrate you at the same time. But you have to be careful with smoothie-shop options: They're often much higher in sugar, carbs, and calories than you think.
Your best bet is to DIY. Combine unsweetened almond milk with frozen fruit no sugar added , yogurt use Greek for extra protein , crushed ice, and some protein powder. This is the perfect two-ingredient snack. Apples are low in calories, satisfying, and have a solid amount of healthy carbs to recharge your body after a workout. Plus they're crunchy and delicious. The only thing better than a nice, crisp apple is a nice, crisp apple spread with peanut butter to add a protein punch.
Let's bring back cottage cheese. Why did it go out of style? It's a classic good-for-you snack, and if you doctor it up right, cottage cheese tastes great. If you're not a berry person, any chopped fruit will work. With roughly 27 grams of protein in a single cup, cottage cheese has long been known among the fitness crowd as a rich source of this muscle-friendly macronutrient. But it doesn't provide just any protein. Cottage cheese contains a wealth of slow-digesting casein protein, which means the amino acids found in casein can supply your body with a steady supply of muscle-building fuel.
That's why an evening snack of cottage cheese is such a great way to encourage muscle recovery and growth during sleep. In a study published in the journal Medicine and Science in Sports and Exercise , athletes who worked out in the evening were given a serving of casein protein 30 minutes before they went to bed.
The athletes experienced an uptick in muscle protein synthesis during the night, compared to when they took a placebo instead. Cottage cheese also contains a lot of riboflavin, which helps metabolize the very protein found in cottage cheese itself.
Your body needs riboflavin , also known as vitamin B-2, to turn these proteins, as well as carbohydrates and fats, into energy. The thing about riboflavin is that it's water soluble, so your body can't store if for very long. You need to replenish it every day by eating riboflavin-rich foods like cottage cheese.
Men need 1. A cup serving of cottage cheese provides about 0. Cottage cheese also contains two important bone builders, calcium and phosphorus. The almond butter has protein, healthy fats, and salt salt is made up of sodium and chloride. The banana also contains potassium, rounding out this snack as a perfect macronutrient and electrolyte balanced post-workout snack. The eggs in an omelet contain protein, healthy fats, sodium, and other minerals to decrease inflammation. Spinach and tomatoes contain vitamins, minerals, and electrolytes to decrease inflammation and rehydrate.
Bread is a good source of carbohydrates. Tuna is a great source of lean protein, healthy fats, and sodium. Add some tomato slices for potassium and crackers for simple carbohydrates, and you have a well-balanced post-workout snack. Cottage cheese is an underrated source of protein and also contains sodium for post-workout goodness. Many tropical fruits like bananas, mangoes, and kiwis are rich in potassium and simple carbohydrates which are great after a workout.
The classic long distance runner meal that also works for any type of endurance athlete: carbohydrates from the spaghetti, protein from the meat, and potassium and sodium chloride from the tomato sauce. Meyer recommends this combination of nutrients for serious athletes.
The rice contains the carbohydrates, one would get protein from the choice of lean protein, and electrolytes from the vegetables and seasonings that you add to the stir-fry. Meyer recommends this combination of nutrients for recreational athletes.
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