Did you know that replenishing your body after a good workout not only helps to repair muscle tissue and hydrate your system, it also helps to speed up your metabolism?
Snack with Protein
The recommended daily intake of protein for most men is approximately 56 grams and for women, approximately 46 grams, whereas for athletes this number can go as high as 1.4 to 2.0 grams of protein per kilogram of bodyweight per day!
It is important to include into your daily snack routine any nutrition you might be missing during regular meal time. Even if you don’t have time to sit down for a full meal, there are plenty of protein rich snacks that are easy to buy or prepare when you’re on the go.
Revving Up Your Metabolism
The trick is to eat the “right” foods following your exercise training sessions. While it’s important to eat a healthy well balanced snack after a workout, fueling your body with low-fat, lean protein is the key to revving up your metabolism. The protein you consume after a workout is essential to building lean muscle, and the more lean muscle you build, the faster your metabolism will run.
Ultimately, 25% of your post-workout calories should come from protein sources. For most adults this is approximately 10-15 grams, and for athletes approximately 0.5 grams of protein per kilogram of body weight. The rest of the snack should include healthy sources of carbohydrates and fats.
Here are some suggestions for protein-rich snacks that are less than 300 calories;
Remember, the key to jumpstarting and keeping your metabolism running smoothly is a moderate exercise program combined with healthy, well balanced, and protein-rich snacks.
By snacking between meals you are contributing to the suggested RDA of the nutrients necessary to keep your body healthy and maintain proper blood sugar levels. Subsequently, when you eat more frequently you lose that ravenous feeling when you sit down to a meal, giving you more control and ultimately more energy throughout your day.
|Snack||Proximate Protein (grams)/each ingredient||Total Proximate Protein Snack (grams)||Total Snack Calories|
|4 grilled chicken strips (6oz) dipped in 2 tbsp hummus||36g
|4 Celery sticks with two tbsp omega-3 creamy peanut butter||8g
|1 (9g) Brown rice cake topped with 2 tbsp almond butter||1g
|2 oz Tuna salad made with 1 tbsp light mayo on whole wheat bread||16g
|1 cup Low-fat cottage cheese with ½ cup no sugar added mixed fruit||28g||28g||208 cal|
|1 cup low-fat vanilla yogurt with 20 fresh blueberries||12g
|½ Salmon fillet lettuce wrap with 1 tbsp low-fat ginger-sesame dressing||39g||39g||297 cal|
|½ cup black beans, ½ cup brown rice, and 2 tbsp salsa||7.5g
|1 cup tofu, 2 tbsp low-fat ginger-sesame dressing, ½ cup mushrooms, ½ cup snap peas||10g
|4 slices ( ¼” thick) medium tomato with 2 oz part skim milk mozzarella topped with basil||14g||14g||158 cal|
|Jamba juice protein berry workout smoothie||16g||16g||290 cal|
|3 slices lean turkey rolled with 3 low-fat cheddar cheese slices, bell pepper and spinach||14.6g
|Egg white omelet with spinach and feta||10g
|1 buckwheat pancake, 1 tbsp maple syrup and 1 cup low-fat milk||8g||12g||261 cal|
|½ cup cooked Quinoa, 2/3 cup chopped broccoli, 2 tbsp almond slivers cooked in 1 tsp extra light olive oil *season/spice to taste||2.2g