Sharing some of my favorite post workout snacks and ideas for fueling your workouts.
hi friends! how is the morning I hope you have a great one so far! I edit podcast content and make client calls the rest of the day.
For today, I wanted to talk a little about workout fuel and some potty workout snacks. While I am a certified nutrition coach, personal trainer and integrative health professional, these are friendly general tips. As always, contact your personal RD or health team for personalized advice.
As we all know, I am working. Some days are easier than others, but I get so many amazing benefits from taking the time to move my body every day; I’m sure many of you can relate. It gives me mental clarity, energy, strength, confidence, and I love checking the box to long-term health. After I work out, I usually have a meal or a healthy snack. Post-workout self-fueling boosts performance, accelerates muscle recovery and restores energy levels.
It’s just that not all snacks are created equal – some can stunt growth.
Today I wanted to share some healthy post-workout snacks that will help you refuel, build muscle tissue, and feel satisfied after a sweaty workout.
10 healthy post workout snacks
There’s a lot to exercise fuel: How hungry are you? What time is it? What kind of exercise are you doing? what did you eat today
My most general guideline is no or little carbs before a workout, protein + carbs after. When you include carbohydrates and protein, this helps to restore glucose levels, support muscle repair and recovery after exercise.
Here are some ideas for store-bought snacks and homemade recipes that include plant-based and traditional meat protein sources.
Is it healthy to eat after exercise?
Eating after exercise, whether it’s a snack or a meal, is one of the keys to recovery. It depends on your training period.
Strenuous exercise breaks down muscle tissue and depletes glycogen stores.
Some of the benefits of eating after exercise are:
Muscle recovery and maintenance – Provides essential amino acids for protein synthesis.
Restores energy – Fills glycogen with carbohydrates. When combining protein and carbohydrates, this can increase.
Reduces muscle pain – Supports rapid healing and reduces inflammation.
Improves performance – Stimulates the body for future physical activities. If you are exhausted, you can crush your workout!
What’s a healthy post-workout snack?
A healthy post-workout snack combines high-quality protein (20-30 grams) with complex carbohydrates to support muscle recovery.
Here are some of my go-to options for store-bought protein bars, easy homemade snacks, and grab-and-go ideas.
A healthy post-workout snack
1. Greek yogurt with peanut butter and berries
Protein-rich Greek yogurt with berries and peanut butter or almond butter.
This snack provides at least 15 grams of protein, carbohydrates for energy and healthy fats for satiety. If you’re dairy-free, simply have some plant-based yogurt and mix in your favorite protein powder (I love it). EquiLife daily nutritional supportTruvani and Now the food)
2. Protein smoothie with spinach and protein powder
Combine almond milk, bananas or berries, spinach, and a scoop of high-quality protein powder. I also often add cocoa powder and/or peanut butter.
Why it works: Smoothies are super easy to digest, ideal for muscle repair and post-workout energy.
3. Rice cakes with peanut butter protein fluff and fruit
I like to have a couple of rice cakes and a peanut butter protein shake. Add the peanut butter, your favorite protein powder and a little almond milk to a bowl. Fry until smooth and spread over the rice cakes. Paste any fruit you like!
4. Cottage cheese with crackers and vegetables
Pair protein-rich cottage cheese with fiber-filled crackers and diced cucumbers or peppers.
I recommend this as a snack because it’s super filling, high in protein, and delicious. Since I am dairy free and cannot have cottage cheese, please enjoy it for May.
5. Domestic power bites
Here are some of my go-to energy bites with almond butter, protein powder, honey and dried fruit.
This combo provides a healthy mix of carbs, protein, and fat for post-workout recovery. It’s also portable so it’s great to put in a small case and go.
6. Turkey, tuna or chicken wrap with hummus
Use a whole grain wrap, shredded turkey or chicken, and hummus. Add herbs and chopped vegetables for extra nutrients.
I feel a wrap is the perfect meal. You can customize it to your liking, it’s portable, and it hits all the protein, fat, and carb boxes.
7. Hard-boiled eggs with cereal crackers
Pair hard-boiled eggs with whole-grain crackers for a nutritious snack. I also like to add avocado slices, sriracha, and everything but bagel seasoning.
8. Protein bar with natural ingredients
When I buy store-bought protein bars, I aim for minimal ingredients and at least 10-15 grams of protein. My favorites are EquiLife (low in protein, so I’ll have eggs or something), Truvani bars, Go Macro, and Aloha.
9. Sardine mash
I like to mash sardines in a bowl with everything but avocado mayo, sriracha, and bagel seasoning and top them with Simple Mills crackers. It’s delicious – like tuna salad, but better – and the kids love it!
10. Quinoa Bowl with roasted vegetables and extra protein
A little cooked quinoa or rice topped with roasted vegetables, any leftover protein you have from before dinner (or some chickpeas), and a drizzle of olive oil.
This is a blend of complex carbohydrates and plant protein for optimal recovery.
Tips for eating healthy foods after exercise
– Prepare snacks ahead of time for convenience.
– Prioritize options with high-quality protein and complex carbohydrates.
– Avoid processed sugar and junk food after exercise – they hinder recovery, and I sugar will make you crave more sugar.
– Hydration to aid muscle function and maintenance.
As always, experiment with different post-workout meals and snacks to see what works for you! Pre- and post-workout nutrition plays an important role in performance, recovery and results.
So, tell me, my friends: What’s your favorite post-workout snack?
xo
Gina
Here are more ideas.
A healthy peanut butter snack
Healthy Trader Joe’s Products
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