After a rigorous workout, whether it’s a long run or a weightlifting session, your body goes through a lot. Muscles endure microtears that are essential for growth and strengthening, but they also need the right nutrients to heal and rebuild properly.
Key among these nutrients? Protein.
Marie Spano, a sports dietitian based in Atlanta, gives this advice: "Reach for a high-protein snack after your run to start the muscle-building process right away."
This isn’t just about muscle repair; it’s also about replenishing your energy stores to keep you feeling vigorous and ready for your next workout session.
Protein, paired with carbohydrates, not only aids in muscle recovery but also ensures you have more energy throughout the day and perform better in subsequent workouts. This makes your post-workout meal or snack an integral part of your training regimen.
How Much Protein Do You Need?
The amount of protein your body requires after exercise can vary significantly. Factors such as age, weight, and the intensity of the workout all play a role in determining the right amount. However, there are some general guidelines you can follow to ensure you're getting enough.
Kelli Santiago, RD, of Inso Sports Nutrition, outlines basic recommendations based on workout intensity and duration:
For moderate intensity or easy-paced workouts lasting 45 to 60 minutes: Aim for a snack that contains 10 to 15 grams of protein. This could be a container of Greek yogurt or two hard-boiled eggs.
For workouts of 60 minutes or more, or those at a higher intensity: You should increase your protein intake to about 20 grams. A cup of cottage cheese is a perfect example of a single snack that meets this requirement.
Easy Protein-Packed Snack for Recovery
Finding the right snack doesn’t have to be complicated. Here's a simple, accessible recipe that fit the protein bill:
Egg and Veggie Muffins
Spano recommends using a slice of ham in place of a baking cup for these egg bites, which have 7 grams of protein per bite (9 grams with the ham).
Ingredients:
1 dozen eggs
¼ cup 2% milk
Roasted vegetables, diced fine
One cup spinach leaves, torn
½ cup cheddar cheese, shredded
½ tsp salt
Pepper to taste
Non-stick cooking spray
Thinly-sliced ham
Directions:
Preheat oven to 350.
In a large bowl, mix eggs and milk. Add diced vegetables, spinach, and cheese. Stir to incorporate. Add salt and pepper, to taste.
Spray a muffin tin with non-stick cooking spray.
Use thin slices of ham as the muffin cups.
Pour egg mixture into each muffin cup until it’s ¾ of the way full.
Cook for approximately 20 minutes. Test for doneness by inserting a toothpick into the center. Toothpick should be clean and egg should be firm to the touch. Remove from oven and allow to rest for five minutes.
To remove, use a knife to loosen the side of the egg from the pan.
