We often focus on what to eat before a workout, but what you eat after your workout is just as important! You want to make sure you are feeding your body to help repair muscle tissues, replenish your energy and feel great for your next gym/movement session.
To help fuel your body right post-workout, check out some delicious post-workout snacks below:
1. Rice Cake with Nut Butter and Banana
You had us at nut butter! Topping rice cakes with nut butter and banana for an awesome post-workout recovery snack. Here's why:
“The protein in the nut/seed butter helps support protein synthesis (the making of protein in your body) in order to build muscle. The carbohydrates in the banana and rice cake help to replace glycogen (a form of glucose stored in muscles) that's been depleted during exercise while also halting protein breakdown."
2. Rice Cakes with Hummus & Avocado
Not so into the nut butter/banana combo? Try something more savory by pairing rice cakes with hummus and avocado.
3. Rice Cakes with Avocado & Hard-Boiled Egg
And for yet another rice cake combo - try topping them with avocado and a sliced hard-boiled egg:
4. Kiwi Green Smoothie
A protein shake may be one of the easiest and most convenient ways to refuel post-workout. Plant-based protein powders are a great choice, made up of rice and pea protein because complete proteins are easier for the body to digest.
As for what else to add to your post-workout smoothie? Check out these ideas:
Frozen banana and frozen spinach for simple carbs, creaminess and to make the smoothie cold.
Ground flax seeds (also known as linseeds) for short chain omega 3's and to help reduce inflammation.
Whole grain oats for complex carbs, extra fiber, and protein.
Plant-based milk (like almond or cashew), fortified for extra calcium, vitamin D and vitamin B12.
5. Post-Workout Green Smoothie
If you love shakes post workout, here is another idea… vanilla protein, avocado, banana, spinach, and water. Easy!
“It’s important to consume protein one to two hours after exercise to ensure you build muscle and recover properly. If you aren’t giving your body the right nutrients, then you won’t be reaping the full benefits from your workout.”
6. Pineapple Turmeric Smoothie
Lets balance our your protein, carbs and healthy fat post-workout.
“Make sure that your smoothie contains protein to help muscle repair and carbohydrates to replenish muscle glycogen stores."
Blend carbohydrates in the form of vegetables and berries into your post-workout smoothie, as they are low in sugar and contain micronutrients plus electrolytes that aid in recovery. Also include healthy fats, like seeds or avocados, to promote satiety and blood sugar balance.
Oh, and for an anti-inflammatory touch, try incorporating turmeric into your post-workout smoothies too!
7. Chocolate Chip Cookie Pie
Chocolate Chip Cookie Pie for a post-workout snack? Yes, it's a thing!!!
"This Chocolate Chip Cookie Pie is a great post-workout snack because you get the perfect balance of simple sugars for right away and complex carbs, fiber, and protein to keep you full for hours. Plus, who wouldn't want to eat cookie pie after a workout?"
The best part about this Chocolate Chip Cookie Pie is that it creates 12 servings. So make it, freeze it into individual servings and have tons of post-workout snacks ready to go!
8. Peanut Butter Cup Overnight Oats
And while we're all riding the post-workout sweet snack train, let's put these Peanut Butter Cup Overnight Oats on your radar. They are packed full of oats, which again, make the perfect post-workout snack.
"Oats are an amazing source of post-workout nutrition because the provide high-quality complex carbohydrates, protein, and fiber to refuel you and keep you full. During your workout, your body used up some of it's stored carbohydrates so replacing them is a high priority."
These overnight oats can be made in advance and stored in mason jars in the fridge for easy post-workout snacking. Try using quick oats, which give you energy faster than rolled or steel cut oats.
9. Sprouted Grain Toast with Peanut Butter & Banana
Once again - carbs, fat and protein post-workout is always a good idea. Why not have it all on toast!
“Sprouted grain toast, topped with natural almond or any nut butter, sliced banana, sprinkled with cinnamon and hemp hearts.”
10. Avocado Toast with Cottage Cheese & Tomato
If you are looking to mix up your post-workout toast toppings, try this Avocado Toast with Cottage Cheese & Tomato.
So there you have it! Ten super easy, delicious, post-workout snack ideas.
If you would like all the recipes from the above then comment with your email address below, on Facebook or Instagram and I will email you the recipe book.
Love, J x