Healthy post-workout snacks – Fitnessista

I’m sharing a roundup of some of my favorite post-workout snacks and ideas for fueling your workouts.

Hello friends! How’s the morning going? Hope you’ve had a great time so far! I’m here editing podcast content and having client calls the rest of the day.

For today, I wanted to talk a little bit about workout fuel and some workout snacks. Although I am a Certified Nutritional Coach, Personal Trainer and Integrative Health Practitioner, these are just friendly general suggestions. As always, consult 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 incredible 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, confidence and I like to check the box for long term health. I usually eat a meal or a healthy snack after working out. Refueling after exercise can maximize performance, accelerate muscle recovery and restore energy levels.

Just a note that not all snacks are created equal – some can disrupt 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 working up a sweat.

10 healthy snacks after training

There are many nuances to fueling a workout: How hungry are you? What time of day is it? What kind of training do you do? What have you eaten today?

My general rule is no or little carbs before training, protein + carbs after. When you include carbohydrates and protein, it can help restore glucose levels, support 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?

Post-workout nutrition is one of the keys to recovery, whether it’s a snack or a meal. It depends on the time of your training.

Intense training breaks down muscle tissue and depletes glycogen stores.

Some of the benefits of eating after training:

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

Restores energy – Replenishes glycogen through carbohydrates. When you combine protein and carbohydrates, it can potentially improve this.

Reduces muscle pain – Supports faster healing and reduces inflammation.

Optimizes performance – Fuels the body for future training. 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 options for store-bought protein bars, easy 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 butter.

This snack contains at least 15 grams of protein, carbohydrates for energy and healthy fats for satiety. If you don’t use dairy, simply grab some plant-based yogurt and mix in some of your favorite protein powder (I like EquiLife daily nutritional supportPoisoned and NOW Foods)

2. Protein smoothie with spinach and protein powder

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

Why it works: Smoothies are super easy to digest, ideal for muscle repair and post-workout energy recovery.

3. Rice Cakes with Protein Flake and Peanut Butter Fruit

I like to eat a few rice cakes and make a peanut butter protein puff. Just add peanut butter, your favorite protein powder and some almond milk to a bowl. Mix until it has a soft texture and coat the rice cakes. Top with any fruit you like!

4. Fresh cheese with 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 a ton of protein, and tastes wonderful. Since I don’t have dairy and can’t eat cottage cheese, please enjoy it for meeeee.

5. Homemade energy snacks

Here are some of my energy snacks with almond butter, protein powder, honey and dried fruit.

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

6. Wrap turkey, tuna or chicken with hummus

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

I feel like a 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 grainy crackers

Pair hard-boiled eggs with whole grain crackers for a nutrient-dense snack. I also like to add avocado slices, sriracha, and anything but baking powder.

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 (less protein, so I’d eat an egg or something with it), Truvani Bars, Go Macro, and Aloha.

9. Sardine porridge

I like to squish sardines in a bowl with avocado mayo, sriracha, and everything but bagel seasoning and top them with Simple Mills crackers. It is SO delicious – like tuna salad, but better – and the kids love it!

10. Quinoa recipe with grilled vegetables and extra protein

A small bowl of cooked quinoa or rice topped with roasted vegetables, leftover protein from dinner the night before (or some chickpeas) and a drizzle of olive oil.

This is an excellent blend of complex carbohydrates and plant proteins for optimal recovery.

Tips for healthy post-workout snacking

– Prepare snacks in advance for convenience.

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

– Avoid processed sugar and junk food post-workout – they interfere with recovery, and I find that sugar just makes you crave sugar.

– Hydrates to aid in muscle function and repair.

As always, try different post-workout meals and snacks to see what works for you! Nutrition before and after training plays a big role in performance, recovery and results.

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