If you’re looking for the perfect food to eat right after a workout, try one of these satisfying and healthy post workout snacks.
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 Tweet
1) 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, low-fat milk or yogurt, and fruit or peanut butter to bring with you to the gym for quick fueling after your workout.
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: 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.
7) Trail mix: There’s a reason hikers’ go to fuel is trail mix. 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 my half marathon the last thing I wanted was milk, but it 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 each makes a more filling snack, but still relatively low in calories.
When we were going to the gym, I’d try to pack snacks for the week, so when we got home from work we could quickly change our clothes, grab our snacks and water and head out. It took the guessing game out of “what the heck should I eat?!” and kept me from staring at the fridge, being temped by not so good stuff. Having a healthy post workout snack is so important for proper muscle building.
Question of the day: What is your go-to post workout snack? I used to be terrible about forgetting to refuel my muscles but I quickly learned in order to build more muscle you need to keep the muscle you have healthy.