Sharing a roundup of some of my favorite post workout snacks and ideas for fueling around your workouts.
Hi friends! How’s the morning going? I hope you’re having a great one so far! I’m over here editing podcast content and have client calls the rest of the day.
For today, I wanted to chat a bit about workout fueling and some pot workout snacks. While I am a certified nutrition coach, personal trainer, and Integrative Health Practitioner, these are just friendly general suggestions. As always, reach out to your personal RD or health team for personalized advice.
As we all know, I looove working out. Some days are easier than others, but I experience so many amazing benefits from taking the time to move my body each day; I’m sure many of you can relate. It gives me mental clarity, energy, strength, confidence, and I love checking the box towards long-term health. After I work out, I usually have a meal or a healthy snack. Fueling yourself post exercise can maximize 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 a roundup of healthy post workout snacks that will help refuel, rebuild muscle tissue, and help you feel satisfied after sweaty workouts.
10 Healthy Post Workout Snacks
There’s a lot of nuance to workout fueling: how hungry are you? What time of day is it? What type of workout are you doing? What did you already eat today?
My very general rule of thumb is nothing or a little carbs before a workout, protein + carbs afterwards. When you include carbohydrates and protein, this can help restore glucose levels, support muscle repair and post workout recovery.
Here are some ideas for store-bought snacks and homemade recipes that include both plant-based and traditional meat protein sources.
Is It Healthy To Eat After A Workout?
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 workout.
Intense workouts break down muscle tissue and deplete 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, this can potentially enhance this.
Reduces muscle soreness – Supports faster healing and reduces inflammation.
Optimizes performance – Fuels the body for future workouts. You can crush your workouts if you’re depleted!
What Is A Healthy Snack After A Workout?
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-t0 options 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 butter.
This snack provides at least 15 grams of protein, carbs 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 Support, Truvani, 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’ll also often add cocoa powder and/or peanut butter.
Why it works: Smoothies are super easy to digest, ideal for muscle repair and replenishing energy post workout.
3. Rice Cakes with Peanut Butter Protein Fluff and Fruit
I love to have a couple of rice cakes and make a peanut butter protein fluff. Just add peanut butter, your favorite protein powder, and a little almond milk to a bowl. Stir it up until it becomes a fluffy texture and spread on the rice cakes. Top with any fruit you like!
4. Cottage Cheese with Grain Crackers and Veggies
Pair protein-rich cottage cheese with fiber-filled crackers and sliced cucumbers or peppers.
I recommend this as a snack because it’s super filling has a ton of protein, and tastes delicious. 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 go-to energy bites with almond butter, protein powder, honey, and dried fruit.
This combo provides a healthy mix of carbs, protein, and fats for post workout recovery. It’s also portable so you can just put some in a little container and you’re good to go.
6. Turkey, Tuna, or Chicken Wrap with Hummus
Use a whole grain wrap, sliced turkey or chicken, and hummus. Add leafy greens and sliced veggies for extra nutrients.
I feel like a wrap is the perfect meal. You can customize it how you like, it’s portable, and hits all of the boxes for protein, fat, and carbs.
7. Hard-Boiled Eggs with Grain Crackers
Pair hard-boiled eggs with whole-grain crackers for a nutrient-dense snack. I also like to add avocado slices, sriracha, and everything but the bagel seasoning.
8. Protein Bar with Natural Ingredients
When I buy store-bought protein bars, I aim for minimal ingredients and at least 10-15 grams of protein. My favorites are EquiLife (lower on the protein, so I’d have an egg or something else with it), Truvani bars, Go Macro, and Aloha.
9. Sardine Mash
I like to mash sardines in a bowl with avocado mayo, sriracha, and everything but the bagel seasoning and scoop it up with Smple Mills crackers. It’s SO tasty – like a tuna salad, but better- and the kids love it, too!
10. Quinoa Bowl with Grilled Veggies and extra protein
A small bowl of cooked quinoa or rice topped with roasted veggies, any leftover protein you have from dinner the night before (or some chickpeas), and a drizzle of olive oil.
This is a great mix of complext carbs and plant protein for optimal recovery.
Tips for Eating Healthy Post Workout Snacks
– Prep snacks ahead of time for convenience.
– Prioritize options with high quality protein and complex carbs.
– Avoid processed sugar and junk foods post exercise—they hinder recovery, and I find that sugar just makes you crave more sugar.
– Hydrate 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.
So, tell me, friends: what’s your favorite post workout snack?
xo
Gina
More ideas are here:
Healthy peanut butter snacks
Healthy Trader Joe’s products
