These satisfying and healthy post workout snacks will leave your belly happy, as well as your waistline.
Here’s the situation: You’ve just finished a killer workout and your body is craving something to eat. So you head home, look in your fridge and realize you don’t know what to grab.
Once your workout is done, your body will be craving 2 things: carbs and protein. The carbs help restore your glycogen levels and the protein aids with muscle repair.
Here are a few simple, tasty and healthy post-workout snacks that you can easily bring to the gym, or quickly grab when you get home. Remember to have a 200 calorie snack within 30 minutes of completing your workout to start the muscle repair.
Not sure what to eat after a workout? Try one of these healthy post workout snacks! Click To Tweet1) Fruit and nuts: Whether it be a small apple, banana or a handful of blueberries and nuts or seeds, fruit and nuts/seeds are a simple and effective way to get some carbs and protein into your body quickly after a workout.
2) Bites & bars: Have you tried my no bake energy bites yet? They are easy to make ahead of time and give you the perfect amount of protein and carbs for a post workout snack. Or grab a Larabar or Quest Bar for real convenience under 200 calories.
3) Smoothies/shakes: Probably one of my favorite post workout snacks. Make a shake or smoothie with protein powder, unsweetened almond milk or Greek yogurt, and fruit or peanut butter. Put it in a blender bottle to bring with you to the gym and you have something tasty to grab once your workout is complete.
4) Peanut butter & banana rice cake: I love rice cakes. Love them. They are low in calories and fill you up fast. Slap a little peanut (or almond) butter on there and top it with a banana and you have a tasty snack.
5) Greek yogurt with fresh berries: Greek yogurt provides you with a good amount of protein, while the berries provide a carb and fiber boost.
6) Apple with peanut butter: Easy to take with you, a small apple with a tablespoon of peanut (or almond) butter is around 150 calories. You can also try PBFit, which is a peanut butter powder that has half the calories of regular peanut butter and tastes just as good.
7) Trail mix: There’s a reason hikers’ go to fuel is trail mix. Try to shy away from blends with chocolate chips and M&Ms. One or two handfuls is all you need to fuel your body after a workout.
8) Chocolate milk: After a tough workout sometimes the last thing you want is milk, but chocolate milk has a great blend of carbs and protein and is said to replenish exhausted muscles and speed recovery.
9) Cottage cheese: Always a favorite of mine for a quick protein snack. I’m just now venturing into mixing it with fruit for a sweet treat. Scoop 1 cup into a Tupperware, top with some berries or peaches and you’re ready to go.
10) Turkey, cheese and fruit: If you’re looking for something more substantial this is what I go for. A few slices of meat, a slice of cheese and a small piece of fruit or 1/2 cup of berries makes a more filling snack, but is still relatively low in calories.
As part of my meal prep, I pack snacks for the week, so when I get done working out I can quickly grab my snack. It takes the guessing game out of “what the heck should I eat?!” and keeps me from staring at the fridge, being temped by not so good stuff. Having healthy post workout snacks is so important for proper muscle building and maintaining a healthy lifestyle.
For some reason peanut butter an apples is always my go-to before I hit the gym, that or an bar of some kind!! My favorite post workout treat is a fresh juice – we have a juice bar at the base of the gym I go to and on the weekends I always treat myself LOL! Love all the suggestions! xo, Biana –BlovedBoston
You listed some great ideas! It all depends on my workout and what I do – since I go in the morning and do cardio I eat B-fast before and an apple/nuts/oatmeal after – then if/when I go again at lunch I have my salad after!! It’s amazing to me how many people eat junk before/after! I don’t think some realize the importance of diet with exercise!
Me too! I’ve seen people eat candy bars and crap. I just don’t understand that! Your body needs good stuff after a hard workout!
Mmm yes! I always mix a protein shake with powder and almond milk or water after my workout, but I love some banana and pb too 😉
Great ideas! I could always go for some almonds!
Yum! All great ideas! I love apple slices with a little almond butter – delicious!
I’ve been meaning research this… and now I don’t have to! This is awesome Tiffany. I’m totally pinning this.
Thanks for sharing.
Wishing you a lovely weekend.
xoxo
*meaning to* ugh… I think I need another coffee.
Awesome! I agree with this post. I want to make the no bake energy bites too. So, I have this recipe and the blueberry muffins recipe copied, lol. I made something similar to these bites from a recipe off of Pinterest before and they are super easy and SUPER yummy. My hubby and son loves them too. I am a smoothie freak!! I make fresh smoothies for my son and I every single day full of fruits and veggies. We both love them and I feel so good about myself as a woman and a mommy making them and serving them to my boy and I. I feel like I get 5 gold stars for the day, ha!! ha!!! 😉 Oh Peanut Butter!! I LOVE, LOVE, LOVE PEANUT BUTTER!! I only had 3 cravings when I was pregnant = milk, chocolate and PEANUT BUTTER! lol I had to have Peanut Butter ALL of the time and I did. So, I still love it so much and I still eat it all of the time. I use the Rich Chocolate Ovaltine powder and Almond Milk for my son and I every single day too. Full of good vitamins and no fake sugar nor sweeteners. Good calcium for him and I through the Almond Milk. I add some Ovaltine to my coffee every day too. Yummy!!
A good list of fueling for your body after a workout, thanks. I tend to grab for boiled eggs and dip in soy sauce or almonds.
I’ve wondered this for so long! Usually my go-to post workout snack was greek yogurt with fruit. I like the way you explained what your body will be craving after a workout and why. That helps further understand why what we eat after a workout is so important!
I never eat after working out, I am just not hungry. I really haven’t paid attention to the fact that it could actually be detrimental. Thank you for pointing that out and for the great snack ideas!
fab post, i tend to reach for high sugar so its great to have a healthy alternative.
Hi Grace, I learned how important refueling after a workout was whilst training for a marathon and I always make sure I eat something and drink quite quickly after a workout.
I’m no fan of chocolate milk, so I will sometimes have a glass of milk and a couple of squares of 85% dark chocolate. I am also a big fan of natural Greek yogurt, frozen berries, honey and cinnamon. Beetroot is good for helping reduce muscle ache after a hard workout, so if I have any left over beetroot in the fridge I’ll melt a handful of grated cheese over the top and eat it like that.