Healthy Post-Workout Snacks – The Fitnessista

Sharing a roundup of some of my favorite post-workout snacks and ideas you can use during your workouts.

Hello friends! How is the morning? I hope you have a great one so far! Here I am editing podcast content and making calls with clients the rest of the day.

Today, I wanted to talk a little about exercise and some snacks. Although I am a certified nutrition coach, personal trainer, and integrative health practitioner, these are just friendly general suggestions. As always, reach out to your R&D team or health team for personalized advice.

As we all know, I love working out. Some days are easier than others, but I enjoy so many amazing benefits from making time to move my body every day; I’m sure many of you can relate. It gives me mental clarity, energy, strength, and confidence, and I love checking the box towards long-term health. After working out, I usually eat a healthy meal or snack. Fueling yourself after a workout can increase performance, speed up 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 with you a batch of healthy post-workout snacks that will help refuel, rebuild muscle tissue and help you feel satisfied after a sweaty workout.

10 healthy post-workout snacks

There are a lot of nuances to working out: How hungry are you? What time of day is it? What type of exercise do you do? What did you already eat today?

My general rule is none or little carbs before a workout, and protein + carbs after. When carbohydrates and protein are included, it can help restore glucose levels and support muscle repair and recovery after exercise.

Here are some ideas for store-bought snacks and homemade recipes that include plant-based and traditional meat protein sources.

Is it healthy to eat after exercise?

One of the keys to recovery is eating after exercise, whether it’s a snack or a meal. It depends on the timing of the exercise.

Intense exercise breaks down muscle tissue and depletes glycogen stores.

Some benefits of eating after exercise:

Muscle recovery and repair – Provides essential amino acids for protein synthesis.

Restores energy – Replenishes glycogen through carbohydrates. When you combine protein and carbohydrates, it will likely enhance this.

Reduces muscle pain – Supports faster healing and reduces inflammation.

Improves performance – Provides the body with fuel for future training. You can crush your workouts if you’re exhausted!

What is a healthy post-workout snack?

This 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 ready-made meal ideas.

Healthy post-workout snacks

1. Greek yogurt with peanut butter and berries

High-protein Greek yogurt with berries and peanut or almond butter.

This snack provides at least 15 grams of protein, carbohydrates for energy, and healthy fats for satiety. If you don’t eat dairy, just grab some vegan yogurt and mix it with some of your favorite protein powder (I like that). EquiLife daily nutritional supportTrofani, and Now foods)

2. Protein smoothie with spinach and protein powder

Combine almond milk, banana or berries, spinach, and a scoop of high-quality protein powder. I will also often add cocoa powder and/or peanut butter.

Why it works: Smoothies are very easy to digest, perfect for muscle repair and energy replenishment after a workout.

3. Rice cakes with peanut butter protein fluff and fruit

I like to take a couple of rice cakes and make peanut butter protein fluff. Simply add peanut butter, your favorite protein powder, and a little almond milk to a bowl. Stir until fluffy and spread over rice cakes. Top with any fruit you like!

4. Cottage cheese with cereal crackers and vegetables

Pair protein-rich cheese with fiber-packed crackers and slices of cucumber or pepper.

I recommend this as a snack because it is very filling, has a lot of protein, and tastes delicious. Since I don’t eat dairy and can’t eat cheese, please enjoy it for me.

5. Homemade energy bites

Here are some of my energy bites With almond butter, protein powder, honey and dried fruits.

This combo provides a healthy mix of carbohydrates, protein, and fat for post-workout recovery. They’re also portable so you can just put some in a small container and you’re ready to go.

6. Turkey, tuna, or chicken rolls with chickpeas

Use whole grain wrap, sliced ​​turkey or chicken, and hummus. Add leafy greens and chopped veggies for extra nutrients.

I feel like a wrap is the perfect meal. You can customize it any way you want, it’s portable and it ticks all the boxes for protein, fat and carbs.

7. Boiled eggs with cereal crackers

Pair hard-boiled eggs with whole-grain crackers for a nutrient-dense snack. I also like to add sliced ​​avocado, sriracha, and everything but the baking 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’ll eat an egg or something with it), Truvani, Go Macro, and Aloha bars.

9. Mashed sardines

I like to mash sardines in a bowl with avocado, mayonnaise, sriracha, and everything but the baking seasoning and scoop them with Simple Mills crackers. It’s so delicious – like tuna salad, but better – and the kids love it too!

10. Quinoa bowl with roasted vegetables and extra protein

A small bowl of cooked quinoa or 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-based protein for optimal recovery.

Tips for healthy post-workout snacks

– Prepare snacks ahead of time for convenience.

– Prioritize options with high-quality protein and complex carbohydrates.

– Avoid processed sugar and fast foods after exercise, as they hinder recovery, and I find that sugar makes you crave 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 play a huge role in performance, recovery and results.

Tell me, my friends: What is your favorite post-workout snack?

xo

Jenna

More ideas here:

Healthy peanut butter snacks

Healthy Trader Joe’s products