I’m sharing my favorite post-workout snacks and a roundup of ideas for fueling your workout.
Hello friends! How is your morning? I hope you’re having a great time so far! I’m here editing content for the podcast and the rest of the time I’m on the phone with clients.
Today I’d like to talk a little bit about fueling your workouts and snacking for pot training. I’m a certified nutrition coach, personal trainer, and integrative medicine practitioner, but these are just general advice. As always, please contact your RD or medical team for personalized advice.
As everyone knows, I love working out. While some days are easy, I’ve found that taking the time to move my body every day has a surprising number of benefits. I’m sure many people can relate to this. It gives me mental clarity, energy, strength, and confidence, so I love checking the boxes for long-term health. After exercising, I often eat a meal or a healthy snack. Refueling after exercise can help you maximize your performance, speed muscle recovery, and restore your energy levels.
Keep in mind that not all snacks are created equal. Some snacks can hinder your progress.
Today I want to share a roundup of healthy post-workout snacks that will help you replenish your energy, rebuild muscle tissue, and feel satisfied after a sweaty workout.
10 healthy post-workout snacks
There are many nuances to fueling your workout. How hungry are you? What time is it today? What kind of training are you doing? What have you already eaten today?
My general rule of thumb is to have nothing or a small amount of carbohydrates before training and some protein and carbohydrates after training. Eating carbohydrates and protein helps restore blood sugar levels, repair muscle, and support 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 eating after exercise healthy?
Whether it’s a snack or a meal, post-workout eating is one of the keys to recovery. It depends on the timing of your training.
Intense training breaks down muscle tissue and depletes glycogen stores.
The benefits of eating after training include:
muscle recovery and repair – Provides essential amino acids for protein synthesis.
restore energy – Replenishes glycogen through carbohydrates. Combining protein and carbohydrates can further enhance this.
reduces muscle pain – Supports faster healing and reduces inflammation.
Optimize performance – Gives your body energy for upcoming training. Running out of energy can ruin your training.
What is a healthy post-workout snack?
A healthy post-workout snack combines high-quality protein (20-30 grams) and complex carbohydrates to support muscle recovery.
Here are some of my favorite options, including store-bought protein bars, easy homemade snacks, and grab-and-go ideas.
healthy snack after training
1. Greek yogurt with peanut butter and berries
Protein-rich Greek yogurt with berries and peanut or almond butter.
This snack contains at least 15 grams of protein, carbohydrates for energy, and healthy fats to help you feel full. If you’re dairy-free, eat plant-based yogurt and mix in your favorite protein powder (I like it) EquiLife Daily Nutritional SupportTruvani, and Now Foods)
2. Protein smoothie with spinach and protein powder
Mix together almond milk, banana or berries, spinach, and 1 tablespoon of high-quality protein powder. Cocoa powder and peanut butter are also often added.
Why it works: Smoothies are super easy to digest and are great for muscle repair and post-workout energy.
3. Peanut Butter Protein Fluff and Fruit Rice Cake
I love eating some rice cakes and making peanut butter protein. Simply add peanut butter, your favorite protein powder, and a little almond milk to a bowl. Stir until it has a fluffy texture and spread it over the rice cake. Top with your favorite fruit!
4. Cottage cheese with grain crackers and vegetables
Pair protein-rich cottage cheese with high-fiber crackers and cucumber or pepper slices.
It’s full of protein, hearty, and delicious, so it’s recommended as a snack. Please enjoy it as it is dairy free and cannot contain cottage cheese.
5. Homemade energy bites
Here are some of my favorite energy-boosting foods made with almond butter, protein powder, honey, and dried fruit.
This combo provides a healthy combination of carbohydrates, protein, and fat for post-workout recovery. It’s also convenient to carry, so just put a few in a small container and you’re ready to go.
6. Turkey, tuna and chicken wraps with hummus
Use whole grain wraps, sliced turkey or chicken, and hummus. Add leafy greens or sliced vegetables for an extra nutritional boost.
Wraps feel like the perfect meal. It’s customizable to your tastes, portable, and meets all your protein, fat, and carbohydrate needs.
7. Served with boiled eggs and grain crackers
Combine hard-boiled eggs and whole-grain crackers for a nutritious snack. I also like to add things other than avocado slices, sriracha, and bagel seasoning.
8. Protein bars made with natural ingredients
When purchasing commercial protein bars, aim for minimal ingredients and at least 10 to 15 grams of protein. My favorites are EquiLife (low in protein so it’s good to have an egg or something else with it), Truvani bars, Go Macro, and Aloha.
9. Sardine mash
I like to mash the sardines in a bowl with everything but avocado mayonnaise, sriracha, and bagel seasoning and scoop them with Smple Mills crackers. It’s so delicious – like tuna salad, but better – and the kids love it too!
10. Quinoa Bowl with Grilled Vegetables and Extra Protein
A small bowl of rice topped with cooked quinoa or roasted vegetables, some leftover protein (or chickpeas) from the night before’s dinner, and a drizzle of olive oil.
This is an excellent mixture of complex carbohydrates and plant proteins for optimal recovery.
Tips for eating a healthy post-workout snack
– Prepare snacks in advance for convenience.
– Prefer options with high-quality protein and complex carbohydrates.
– Avoid processed sugar and junk food after exercise. I think they hinder recovery and consuming sugar just makes you want more sugar.
– Hydrates to aid muscle function and repair.
As always, try different post-workout meals and snacks to see what works for you. Pre-workout and post-workout nutrition plays a huge role in performance, recovery, and results.
So please tell your friends. What is your favorite post-workout snack?
Shit
Gina
More ideas here:
healthy peanut butter snacks
healthy trader joe’s products
