I’m sharing a roundup of some of my favorite post-workout snacks and ideas to fuel your workouts.
Hello friends! How’s the morning going? I hope you’re having a great time so far! I’m here editing podcast content and I take calls from clients the rest of the day.
For today, I wanted to talk a little bit about fueling your workout and some workout snacks with marijuana. While I am a certified nutrition coach, personal trainer, and holistic health practitioner, these are just general friendly suggestions. As always, reach out to your personal healthcare team or RD for personalized advice.
As we all know, I love to exercise. Some days are easier than others, but I experience 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 towards long term health. After I exercise, I usually have a healthy meal or snack. Eating after exercise can maximize performance, speed muscle recovery, and restore energy levels.
Just a heads up that not all snacks are created equal: some can derail progress.
Today I wanted to share a roundup of healthy post-workout snacks that will help you refuel, rebuild muscle tissue, and help you feel satisfied after sweaty workouts.
10 Healthy Post-Workout Snacks
There are a lot of nuances when it comes to fueling training: how hungry are you? What time of day is it? What type of training are you doing? What did you already eat today?
My rule of thumb is no or a little carbs before a workout and protein + carbs afterward. When you include carbohydrates and protein, this can help restore glucose levels, support muscle repair and post-workout recovery.
Here are some ideas for store-bought snacks and homemade recipes that include traditional meat and plant-based protein sources.
Is it healthy to eat after exercising?
Eating after exercising is one of the keys to recovery, whether it is a snack or a meal. It depends on the moment of your training.
Intense workouts break down muscle tissue and deplete glycogen stores.
Some of the benefits of eating after exercising:
Muscle recovery and repair. – Provides essential amino acids for protein synthesis.
Restores energy – Replenishes glycogen through carbohydrates. When you combine protein and carbohydrates, this can potentially improve this.
Reduces muscle pain – Promotes faster healing and reduces inflammation.
Optimize performance – Fuels the body for future training. 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 favorite 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 some of your favorite protein powder (I like EquiLife Daily Nutritional SupportTruvani and NOW Food)
2. Protein shake with spinach and protein powder
Combine almond milk, banana or berries, spinach, and a scoop of high-quality protein powder. I also usually add cocoa powder and/or peanut butter.
Why it works: Smoothies are super easy to digest, ideal for repairing muscles and replenishing energy after training.
3. Rice Pancakes with Peanut Butter and Fruit Protein Fluff
I love eating a couple of rice cakes and making a peanut butter protein dough. Simply add peanut butter, your favorite protein powder, and some almond milk to a bowl. Stir until it acquires a spongy texture and spread over the rice cakes. Top with any fruit you like!
4. Cottage cheese with whole grain crackers and vegetables
Combine protein-rich cottage cheese with fiber-filled crackers and sliced cucumbers or peppers.
I recommend this as a snack because it’s super filling, has lots of protein, and tastes delicious. Since I’m dairy-free and can’t eat cottage cheese, enjoy it for me.
5. Homemade energy bites
These are some of my favorite energy bites with almond butter, protein powder, honey, and nuts.
This combination provides a healthy mix of carbohydrates, protein and fat for post-workout recovery. It’s also portable, so you can put some in a small container and go.
6. Turkey, tuna or chicken wrap with hummus
Use a whole wheat wrap, sliced turkey or chicken, and hummus. Add leafy greens and sliced vegetables for additional nutrients.
I feel like a wrap is the perfect meal. You can customize it however you want, it’s portable and meets all your protein, fat and carb requirements.
7. Hard-boiled eggs with whole-grain crackers
Combine hard-boiled eggs with whole-grain crackers for a nutrient-dense snack. I also like to add sliced avocado, sriracha, and everything but the bagel seasoning.
8. Protein bar with natural ingredients
When I buy store-bought protein bars, I aim to use minimal ingredients and at least 10-15 grams of protein. My favorites are EquiLife (low protein, so I’d take an egg or something else), Truvani bars, Go Macro, and Aloha.
9. Mashed Sardines
I like to mash sardines in a bowl with avocado mayo, sriracha, and everything but bagel seasoning and pair it with Smple Mills crackers. It’s SO tasty, like tuna salad, but better, and the kids love it too!
10. Quinoa bowl with roasted vegetables and extra protein
A small bowl of quinoa or cooked rice topped with roasted vegetables, any leftover protein you have from dinner the night before (or some chickpeas), and a drizzle of olive oil.
This is a great combination of complex carbohydrates and plant proteins for optimal recovery.
Tips for Eating Healthy Post-Workout Snacks
– Prepare snacks in advance for convenience.
– Prioritize options with high-quality proteins and complex carbohydrates.
– Avoid processed sugar and junk food after exercise; They make it harder to recover and I think sugar just makes you crave more sugar.
– Moisturizes to help 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 a huge role in performance, recovery, and results.
So tell me friends: what’s your favorite post-workout snack?
xo
gina
More ideas are here:
Healthy Peanut Butter Snacks
Trader Joe’s Healthy Products
