Buzz
Jennifer Day, a sports dietitian for the U.S. Speedskating Team and Cheribundi spokesperson, advises post-workout snacks that combine carbs, protein, and electrolytes, with an emphasis on plant-based foods. She generally recommends a three-to-one carbohydrate-to-protein ratio, with a minimum of 10-15 grams of protein.
“After a workout, our muscles need fuel; the smallest form of carbohydrate in our body, glucose, is that fuel,” says Day. “While some protein is necessary, it’s not required in as large amounts as many think. Carbohydrates are the most crucial element.”
Day further emphasizes the importance of fueling muscles properly post-exercise, with a particular focus on glucose for energy replenishment, while also reminding that protein needs are often overestimated.
Day suggests opting for simple, easily digestible carbohydrates while avoiding excessive fat and fiber, as these can hinder digestion. The snacks she recommends are quick, convenient, and portable:
Peanut butter and jelly sandwiches. These are easy to pack, don’t require refrigeration, offer a balanced ratio of carbs and protein, and are plant-based.
Chocolate milk. A shelf-stable milk option can be kept in your workout bag, with a 12-ounce serving containing around 13 grams of protein. To boost carbs, Day suggests flavored milk or plain milk paired with a banana.
Tart cherry juice. Studies show that tart cherry juice helps reduce inflammation and aids muscle recovery, which is why many speed skaters Day works with include it in their post-workout snacks.
Yogurt, fruit, and honey. If you have access to a fridge, this combination offers a solid mix of protein and carbs. You can prepare a fruit-on-the-bottom-style yogurt by layering fruit and honey in a Mason jar before adding yogurt on top.
Whole grain crackers with fruit and cheese. If refrigeration is available, this quick snack pairs crackers, fruit, and cheese for a balanced mix of carbs and protein. Pre-packaged snack packs are also available for convenience when time or energy is limited.
