I’m sharing a roundup of some of my favorite post-workout snacks and ideas for refueling during your workouts.
Hello friends! How is the morning going? I hope you’ve had a good time so far! I’m here to edit the content for the podcast and I take calls from clients the rest of the day.
For today I wanted to chat a little about workout fueling and some potty training snacks. Although I am a certified nutrition coach, personal trainer, and integrative health practitioner, these are just friendly general suggestions. As always, contact your personal dietitian or health team for personalized advice.
As we all know, I love working out. Some days are easier than others, but I experience so many incredible 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 enjoy checking the box towards long term health. After working out, I usually have a healthy meal or snack. Eating after exercise can maximize performance, speed muscle recovery and restore energy levels.
Be careful, not all snacks are equal: some can derail progress.
Today I wanted to share a list of healthy post-workout snacks that will help you fuel up, rebuild muscle tissue, and feel satisfied after sweaty workouts.
10 Healthy Post-Workout Snacks
There are a lot of nuances to training fueling: How hungry are you? What time is it? What type of training do you do? What have you already eaten today?
My general rule is to eat nothing or a little carb before a workout, protein + carbs after. When you include carbohydrates and protein, it can help restore glucose levels, promote muscle repair and post-workout recovery.
Here are some ideas for store-bought snacks and homemade recipes that include both plant-based and traditional meat protein sources.
Is it healthy to eat after a workout?
Eating after a workout is one of the keys to recovery, whether it’s a snack or a meal. It depends on when you do your workout.
Intense workouts destroy muscle tissue and deplete glycogen stores.
Some of the benefits of eating after a workout:
Muscle recovery and repair – Provides essential amino acids for protein synthesis.
Restores energy – Regenerates glycogen thanks to carbohydrates. When you combine protein and carbohydrates, it can potentially improve this result.
Reduces muscle pain – Promotes faster healing and reduces inflammation.
Optimizes performance – Fuels the body for future workouts. You can crush your workouts if you’re exhausted!
What is 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, simple homemade snacks, and on-the-go ideas.
Healthy Post-Workout Snacks
1. Greek Yogurt with Peanut Butter and Berries
High-protein 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, just grab some plant-based yogurt and mix in a little of your favorite protein powder (I like it). EquiLife Daily Nutritional SupportTruvani and NOW Food)
2. Protein Smoothie with Spinach and Protein Powder
Mix together almond milk, banana 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 very easy to digest, ideal for muscle repair and replenishing energy after training.
3. Rice Cakes with Protein Fluff with Peanut Butter and Fruit
I love eating a few rice cakes and making peanut butter protein flakes. Simply add peanut butter, your favorite protein powder, and a little almond milk to a bowl. Stir until frothy and spread over the rice cakes. Garnish with whatever fruits you like!
4. Cottage cheese with grain and vegetable crackers
Pair high-protein cottage cheese with high-fiber crackers and slices of cucumber or pepper.
I recommend it as a snack because it’s very filling, has a ton of protein, and tastes delicious. Since I don’t consume dairy and can’t eat cottage cheese, enjoy this for me.
5. Homemade energy bites
Here are some of my favorite energy bites with almond butter, protein powder, honey and dried fruit.
This combo provides a healthy mix of carbs, proteins, and fats for post-workout recovery. It’s also portable, so you can just put some in a small container and you’re good to go.
6. Turkey, tuna or chicken wrap with hummus
Use a whole grain wrap, slices of turkey or chicken and hummus. Add leafy greens and sliced vegetables for added nutrients.
I feel like a wrap is the perfect meal. You can customize it however you want, it is portable and meets all categories of proteins, fats and carbohydrates.
7. Hard-boiled eggs with cereal crackers
Pair hard-boiled eggs with whole-grain crackers for a nutrient-rich snack. I also like to add avocado slices, sriracha, and everything except bagel seasoning.
8. Protein bar with natural ingredients
When I buy store-bought protein bars, I aim for minimal ingredients and at least 10 to 15 grams of protein. My favorites are EquiLife (lower in protein, so I’d have an egg or something with it), Truvani, Go Macro and Aloha bars.
9. Sardine puree
I like to mash sardines in a bowl with avocado mayonnaise, sriracha, and everything except the bagel seasoning and scoop them up with Smple Mills crackers. It’s SO tasty – like tuna salad, but better – and the kids love it too!
10. Quinoa bowl with grilled vegetables and extra protein
A small bowl of quinoa or cooked rice topped with roasted vegetables, leftover protein from last night’s dinner (or a few chickpeas), and a drizzle of olive oil.
This is a great blend of complex carbohydrates and plant-based proteins for optimal recovery.
Tips for Eating Healthy Post-Workout Snacks
– Prepare snacks in advance for convenience.
– Prioritize options containing high-quality proteins and complex carbohydrates.
– Avoid processed sugar and junk food after exercise – they hinder recovery and I find sugar just makes you want more sugar.
– Hydrate to promote muscle function and repair.
As always, try 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, folks: what’s your favorite post-workout snack?
xo
Gina
Other ideas are here:
