I’m sharing a roundup of some of my favorite post-workout snacks and ideas for fueling around your workouts.
Hello friends! How’s your morning going? Hope you’re having a great time so far! I’m here editing podcast content and have client calls the rest of the day.
For today, I wanted to talk a little about workout fuel and some workout snacks. While I am a certified nutrition coach, personal trainer and holistic health professional, these are just friendly general suggestions. As always, consult your personal RD or health team for personalized advice.
As we all know, I love working out. 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 like to check the box for long term health. After working out, I usually have a meal or a healthy snack. Fueling yourself after exercise can maximize performance, speed muscle recovery and restore energy levels.
Suffice it to say 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 many nuances to training fuel: how hungry are you? What time of day is it? What kind of training do you do? What have you already eaten today?
My very general rule of thumb is nothing or little carbs pre-workout, protein + carbs after. When you include carbohydrates and protein, this can help restore glucose levels, support muscle recovery and post-workout recovery.
Here are some store-bought snack ideas and homemade recipes that include plant-based and traditional meat protein sources.
Is it healthy to eat after a workout?
Eating post-workout is one of the keys to recovery, whether it’s a snack or a meal. It depends on your training time.
Intense workouts break down muscle tissue and deplete glycogen stores.
Some of the benefits of eating after a workout:
Muscle recovery and rehabilitation – Provides essential amino acids for protein synthesis.
Restores energy – Replenishes glycogen through carbohydrates. When you combine protein and carbs, that can potentially improve it.
Reduces muscle pain – Supports faster healing and reduces inflammation.
Optimizes performance – Fuels the body for future workouts. You can crash 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 go-to picks for store-bought protein bars, simple homemade snacks, and grab-and-go ideas.
Healthy post-workout snacks
1. Greek yogurt with peanut butter and berries
Protein-rich Greek yogurt with berries and peanut butter or almond.
This snack provides at least 15 grams of protein, carbohydrates for energy and healthy fats for satiety. If you don’t take dairy, just drink some plant-based yogurt and mix in some of your favorite protein powder (I like EquiLife Daily Nutritional SupportTruvani, and NOW Food)
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 highly digestible, ideal for muscle recovery and post-workout energy replenishment.
3. Rice Cake with Peanut Butter Protein Fluff 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. Mix until it becomes a fluffy texture and spread the rice cakes. Top with whatever fruit you like!
4. Cottage cheese with crackers and vegetables
Pair protein-rich cottage cheese with fiber-filled crackers and sliced cucumbers or peppers.
I recommend it as a snack because it is extremely filling, has a lot of protein and tastes great. Since I don’t have dairy and can’t get cottage cheese, enjoy it for meeee.
5. Homemade Energy Bites
Here are some of my 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 you can put some in a small container and you’re good to go.
6. Turkey, tuna or chicken wrap with hummus
Use whole grain wrap, sliced turkey or chicken, and hummus. Add leafy greens and sliced vegetables for extra nutrients.
I feel like the wrap is the perfect meal. You can customize it however you want, it’s portable and it ticks all the boxes for protein, fat and carbs.
7. Hard-boiled eggs with cereal crackers
Combine hard-boiled eggs with whole-wheat crackers for a nutrient-dense snack. I also like to add avocado slices, 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 in protein so I’d have an egg or something with it), Truvani bars, Go Macro, and Aloha.
9. Sardine puree
I like to mash sardines in a bowl with avocado mayo, sriracha, and anything but bagel seasoning and top them with Smple Mills crackers. It is 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 with roasted vegetables, whatever protein is left over from dinner the night before (or some chickpeas), and a little olive oil.
This is an excellent 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 protein and complex carbohydrates.
– Avoid processed sugar and junk food after exercise—they hinder recovery and I find that sugar just makes you crave more sugar.
– Hydration to aid muscle function and recovery.
As always, try different post-workout meals and snacks to see what works for you! Pre- and post-workout nutrition play 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 snacks with peanut butter
Healthy Trader Joe’s products
