- Protein shakes are popular for the restoration after training, but there are also many other snack options.
- The top snack of nutritionists after training offers a combination of cottage cheese, almonds and a banana.
- This trio provides protein, carbohydrates and electrolytes to support the resolution of shops and recharge your relaxation.
When it comes to nutrition after training, the options can appear endless. Protein Shakes is often beyond the list, but they are not the only candidate to recharge their recovery. We spoke to sports players who unveiled a top snack selection after training, and that is not what they would expect. “A protein shake is comfortable, but after training it is not always my first choice” Johanna Katz, MS, RDN. Your recommendation? A simple combination of cottage cheese with almonds and a banana.
“It is a satisfactory mix of protein, healthy fats and carbohydrates that helps them to recover well,” says Katz. Are you wondering why this special snack combination should be your contact point? Read on to find out why it is a favorite by the nutritionist and how it emphasizes the perfect meal after training.
Hut cheese, almond and banana nutrition
(Based on ½ cup of cottage cheese, ½ ounces almonds and 1 banana).Present Present
Calories: 298
Total fat: 9.5 grams
Saturated fat: 1.4 grams
Sodium: 353 mg
Carbohydrates: 36 grams
Fiber: 3.5 grams
Total sugar: 25.5 grams
Added sugar: 0 grams
Protein: 16 grams
Why cottage cheese with almonds and a banana is a dietary no. 1 after training
What makes this trio such a winning combination? From muscle recovery to continuing energy, the main reasons why cottage cheese, almonds and a banana earn a place in their fitness pocket.
It offers an ideal balance between protein and carbohydrates
After training, your body longs for a mixture of protein to repair muscles and carbohydrates in the filling of glycogen stores. “This (snack) combo package package protein, carbohydrates and electrolytes for refueling, repairing and filling what was lost during the activity,” explains Roxana Ehsani, MS, RD, CSSDAnd notes that half a cup of cottage cheese contains 13 grams of protein.
The almonds offer an additional protein thrust while the banana offers natural carbohydrates to recharge their energy.
“Many athletes tend to protein after training, but we actually have to refuel more carbohydrates as a protein after training. So don’t forget the carbohydrates,” added Ehsani. “Adding fresh fruit for carbohydrates helps to fill up your glycogen stores in your muscles so that you are ready to urge your next training session” Marita Radloff, MS, RDN, LD.
An analysis emphasizes how the consumption of carbohydrates with protein after training improves the recovery of the muscle glycogen compared to only carbohydrates. The researchers examined 20 studies, and the results showed that adding protein to a snack after training can support glycogen recovery, provided that it provides additional calories instead of replacing carbohydrates.
It is packed with electrolytes to support the liquid intake
Sweating in the gym means losing valuable electrolytes such as potassium and sodium. A banana offers potassium, while the sodium in cottage cheese contributes to replacing what is lost during training.Present
A small study showed that, including electrolytes such as sodium and potassium in a diet 30 minutes before and after exhaustive movement, to keep the body to keep more water, to improve training ability and improved recovery by reducing lactic acid levels (a marker for fatigue).
It can help reduce inflammation after training
The addition of almonds can offer a surprising advantage after training. “A recently carried out study showed that almonds can help promote muscle preparation by reducing inflammation after training,” says Eshani.
The study examined the effects of eating almonds after training for four weeks in adults who do not regularly do resistance training. The participants carried out 90-minute training that caused muscle damage. Half of the participants ate 57 grams of almond a day, while the other group ate a cross -calorie cereal bar every day. The results showed that people in the almond group felt less fatigue and tension compared to the muesli bar group. Almond eaters also had a lower values for a muscle damage marker (creatine kinase) immediately after training and the next day. Almond consumers also had an increased content of intestinal compounds (from digestion) that can play a role in reducing the inflammation.
It’s simple, affordable and delicious
Sometimes the best snacks are the easiest. Cottage cheese, paired with almonds and a banana, is a comfortable option that does not require an elaborate preparation and can be easily adapted to your taste. Regardless of whether you eat on the go or output yourself from house training, this combination is quickly assembled and inexpensive.
What you should look for in a snack for training
Here is why Ehsanis ideal snack after training carbohydrates, protein, electrolytes and liquids include:
- Carbohydrates help you to recharge your battered glycogen storage (energy storage).
- Protein helps to repair and rebuild all muscle damage.
- Liquids fill and rehydrate the liquids of the body lost by sweat. You can get liquids from drinks and foods such as many fruits.
- Electrolytes are lost by sweat and have to be filled in to restore a healthy muscle function and support the fluid intake. Of course, many full value foods contain electrolytes such as cottage cheese (sodium, calcium) and bananas (potassium, magnesium), so that you do not always have to snap an electrolyte drink or an addition.
To try recipes after training
Our expert
The next time you complete a training session, you don’t have the feeling that it is a protein shake or a bust! There are other recovery snacks that are as simple as it is effective as a simple combination of cottage cheese, almonds and a banana. This trio approved with the diet is not only delicious, but also a nutritional plant that drives muscle repairs to fill up energy and even support the fluid intake. With high quality protein, quickly digestive carbohydrates and healthy fats, it is the perfect balance of your body after training.
It is also budget -friendly and satisfactory enough to recover something after training that you are actually looking forward to. Because who wants to eat a snack that is not delicious?
