Eating after you exercise is almost as crucial as the workout itself. WebMD notes eating protein after exercising helps your muscles recover and grow and ensures all of the hard work you just put in doesn’t go to waste. This doesn’t mean you need to go home and make a large meal containing hundreds of grams of protein, though — the publication explains eating 10 to 20 grams of protein will suffice.
Yogurt is a great food to eat after workouts, just as long as it’s Greek. Men’s Fitness states Greek yogurt has twice as much protein as regular yogurt. “Mix it with nuts and fruit, You’ll then have a snack that’s the perfect balance of protein and carbs. We recommend pairing your yogurt with berries; they’ll help fight muscle soreness.
We also recommend you add trail mix to it. Generally, trail mix is a combination of a variety of nuts and other dry ingredients. Traditionally, nuts and dried fruit were the only ingredients. Over time, various trail mix brands have also added chocolate pieces, like M&Ms, to their mixes. Because of this, you’ll need to steer clear of trail mixes that are too high in sodium, sugar, and saturated fats. You can easily toss together your own homemade mix using a variety of nuts and other ingredients while keeping the protein content high and everything else reasonably low.
According to SFGate, fat-free Greek yogurt contains between 17 and 20 grams of protein for a 6- to 7-ounce serving. A study published in The American Journal of Clinical Nutrition determines you only need 20 grams of protein to promote muscle synthesis, which helps the body grow and repair its muscles.
Wondering which other foods you can eat guilt free after your next sweat session? See below high-protein foods perfect for your post-workout snack.
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Source Cheat Sheet