Chicken
The chicken breast has a higher protein-to-fat ratio than any part of the chicken and is a great source of lean protein. It provides about 187 calories and 40 gm of protein. Skin the breast to cut half the fat content and enjoy it grilled, broiled, or boiled – in a salad, or with a soup or whole-wheat toast.
Eggs and toast
This is the simplest, quickest, and most rewarding of snacks post-workout. Rich in both protein and carbohydrate, this great combination refuels and replenishes whatever has been used up and prepares the body well for its next intense workout session.
Whey Protein Shake
The intake of whey protein leads to an insulin spike, which helps the muscles absorb glucose and replenish energy stores. It can be mixed with water or milk. It also provides the needed amino acids to muscles.
Multigrain Veg Sandwich
Sandwiches are a perfect post-workout meal. They are not only easy to consume, but they also come really close to providing the perfect ratio of carbohydrates to protein. It's best to use whole-grain sources when choosing any type of bread for the sandwich. Multigrain bread provides healthy fiber and also provides a more balanced level of glucose into the body, without causing the blood sugar crash from more refined carbohydrates.
Chia seed pudding
Chia seeds are rich in omega-3 fats, a natural anti-inflammatory, which can help ease muscle soreness after exercise. No cooking required, just let chia seeds soak in water or milk overnight and flavor with a touch of sweetener. Top with fresh fruit for the perfect post-workout snack.
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