Healthy snacks after exercise – Fitnessista
Sharing a roundup of some of my favorite post-workout snacks and ideas for fueling your workout.
Hello friends! How’s your morning going? Hope you are having a great time so far! I’m here editing podcast content and a client calls for the rest of the day.
For today I wanted to talk a little about exercise fueling and some exercise snacks. While I am a Certified Nutrition Coach, Personal Trainer and Integrative Health Practitioner these are just friendly general suggestions. As always, contact your personal RD or healthcare team for personalized advice.
As we all know, I love to exercise. Some days are easier than others, but I experience so many wonderful benefits when I make time to move my body each day; I’m sure many of you can. It gives me mental clarity, energy, strength, confidence and I love ticking the box towards long term health. After exercise, I usually have a meal or a healthy snack. Replenishment of energy after exercise can maximize performance, accelerate 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 a sweaty workout.
10 healthy post-workout snacks
Exercise has many nuances: How hungry are you? What time of day is it? What type of exercise do you do? What have you eaten today?
My very general rule of thumb is no or little carbs pre-workout, protein + carbs post-workout. When you include carbohydrates and protein, it can help restore glucose levels, promote muscle repair and post-workout recovery.
Here are some store-bought snack ideas and homemade recipes that include both plant-based and traditional meat protein sources.
Is it healthy to eat after training?
Eating after a workout is one of the keys to recovery, whether it’s a snack or a meal. It depends on the timing of your training.
Intense training breaks down muscle tissue and depletes glycogen stores.
Some of the benefits of eating after a workout:
Muscle recovery and repair – Provides essential amino acids for protein synthesis.
Restores energy – Replenishes glycogen through carbohydrates. When you combine protein and carbs, it can potentially increase.
Reduces muscle soreness – Promotes faster healing and reduces inflammation.
Optimizes performance – It supplies the body with energy for future training sessions. If you are exhausted, you can crush your workouts!
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, easy homemade snacks, and grab-and-go ideas.
Healthy snack after exercise
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 some of your favorite protein powder (I like EquiLife daily nutritional supportTruvani a NOW Groceries)
2. Protein Smoothie with spinach and protein powder
Mix 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 super easy to digest, perfect for muscle recovery and post-workout energy.
3. Rice Cakes with Peanut Butter Protein and Fruit
I like to have some rice cakes and make some peanut butter protein fluff. Just add peanut butter, your favorite protein powder and some almond milk to a bowl. Blend until fluffy and spread over rice cakes. Top with whatever fruit you like!
4. Cottage cheese with cereal crackers and vegetables
Pair protein-rich cottage cheese with fiber-filled crackers and sliced ​​cucumbers or bell peppers.
I recommend this as a snack because it’s super filling, has lots of protein and tastes great. Since I’m dairy free and can’t have cottage cheese, please enjoy it for meeeee.
5. Homemade energy bites
Here are some of my favorite energy bites with almond butter, protein powder, honey and dried fruit.
This combination provides a healthy mix of carbohydrates, proteins and fats for post-workout recovery. It’s also portable, so 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, shredded turkey or chicken, and hummus. Add leafy greens and chopped vegetables for extra nutrients.
I feel like a wrap is the perfect meal. You can customize it to your liking, it’s portable, and it hits all the boxes for protein, fat, and carbs.
7. Hard-boiled eggs with cereal biscuits
Pair hard-boiled eggs with whole-wheat crackers for a nutrient-dense snack. I also like to add sliced ​​avocado, sriracha, and everything but bagel seasoning.
8. Protein bar with natural ingredients
When I buy protein bars from the store, I aim for minimal ingredients and at least 10-15 grams of protein. My favorites are EquiLife (lower protein so I’d add an egg or something), Truvani bars, Go Macro, and Aloha.
9. Sardine porridge
I like to mash sardines in a bowl with avocado mayo, sriracha, and everything but bagel seasoning and top it off 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 cooked quinoa or rice with roasted vegetables, leftover protein from dinner the night before (or some chickpeas) and a drizzle of olive oil.
This is a great blend of complex carbohydrates and plant proteins for optimal recovery.
Tips for a healthy post-workout snack
– Prepare snacks in advance for convenience.
– Favor options with high-quality protein and complex carbohydrates.
– Avoid processed sugar and junk food after exercise – it hinders recovery and I find that sugar just makes you crave more sugar.
– Hydrate to support muscle function and repair.
As always, experiment with different post-workout meals and snacks to see what works for you! Nutrition before and after training plays a huge role in performance, recovery and results.
So tell me, friends: what’s your favorite post-workout snack?
xo
Gina
Here are some more ideas:
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