What Should You Eat After a Workout?
There are a few questions that I am asked on the regular, one of the most frequent questions is, “what is best to eat after a workout?” I feel like most people know that protein is a great option after a workout, but what else? We want to be sure that whatever you are eating is easy to digest so that your body can absorb all of the nutrients. In addition to that, we want to always aim for balance when it comes to selecting post-workout meals including complex carbs, clean protein, and healthy fats.
Easy and Tasty Ideas for Snacks and Meals Post-Workout
Coconut Milk Yogurt + Berries
This snack offers a little bit of everything — healthy fats, protein, and complex carbs. It’s the balance the body needs to repair after a workout. Lower sugar fruits and nondairy options are great for post-workout!
Ingredients:
1 cup coconut milk yogurt
1 cup berries
1 tbsp flaxseeds
1 tbsp chia seeds
Drizzle of honey
Directions:
Add the yogurt to a serving bowl and top with berries.
Sprinkle with flax and chia seeds.
Drizzle with honey.
Banana Slices with Almond Butter & Hemp Seeds
This one is so easy - slice up those bananas and add nut butter of choice!
You’ll get the fat, protein, and carbs, and some added potassium and magnesium from the bananas to help with any post workout muscle cramping - wahoo!
Nut Butter Rice Crackers & Fruit
Similar to the suggestion above, here we go again with healthy fat and proteins! If you wanted some added protein, try adding some flax, chia, or hemp seeds for a plant-based protein boost!
Ingredients:
2 rice cakes
2 tbsp almond butter
1 apple, thinly sliced
1 sprinkle of flaxseeds
Drizzle of honey
Directions:
Spread the almond butter onto the rice cakes and top with the sliced apple.
Sprinkle with flaxseeds and drizzle with honey.
Protein Shake
Protein shakes are one of the most common snacks after a workout, but I have to stress here how important it is to be sure you are purchasing a quality protein powder.
Many powders contain artificial ingredients including super harmful fillers and artificial sweeteners (yuck). All my dairy-intolerant peeps - be sure that your protein powder is dairy free! Check out our blog on the best protein powders, here.
Ingredients:
1 frozen banana, peeled and sliced
1 cup unsweetened almond milk
1 tbsp chia seeds
1 tbsp almond butter
1 tsp cinnamon
1 cup ice cubes
1 cup of spinach or kale
Directions:
Place all of the ingredients in a blender and blend until smooth and creamy.
Serve in a tall glass and ENJOY!
Avocado Toast
A delicious and highly nutritious post workout snack, avocado toast is always a good idea! Make it as healthy as possible with some gluten-free toast and add a fried egg and some spinach to take this healthy snack to the next level.
I would always suggest to top this with Trader Joe’s Everything but the Bagel Seasoning - if you don’t know about this, you are MISSING OUT!
Oatmeal with Nuts & Fruit
Oatmeal is one of those foods that can be enjoyed at any time of the day, and post sweat sesh is a great time. You can even use instant oats to cook on the stove with some almond milk and make it in under 2-3 minutes. Serve with some nutrient-dense toppings like nut butter, fresh fruit, and chia seeds.
You now have a balanced post workout snack that is not only delicious but super versatile. Try out other healthy toppings like shredded coconut and cacao nibs to see what variation you like best.
**be mindful of the oats you are purchasing, the only ingredient listed should be: rolled oats. If you choose to purchase oats with additional ingredients be sure it’s ingredients you are familiar with. Some suggestions:
Veggies with Hummus
Protein plus fiber. It’s the perfect pair, and hummus happens to contain quite a bit of each. Your body needs protein to help support muscle growth and repair, and the fiber can help keep blood sugar levels in check.
Pair some hummus with some bell peppers and celery as a nutritious post workout snack that can be enjoyed any time of the day.
