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 session.
To help fuel your body right post-workout, we asked some super awesome nutrition experts to share their favorite post-workout snacks. Here's what they had to say:
1. Rice Cake with Nut Butter and Banana
You had us at nut butter! Holistic Nutritionist, Maya Eid recommends, 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."
Looking for a great nut butter? Almond butter contains 3.5 grams of protein per tablespoon and is also a great source of omega-3. Peanut butter contains 4 grams of protein per tablespoon and hazelnut butter contains 2 grams of protein per tablespoon.
If you have a nut allergy, Maya notes you can simply swap the nut butter out for a seed butter like tahini, pumpkin seed butter of sunflower seed butter.
Click here to add Rice Cakes with Almond Butter to your client’s That Clean Life meal plan.
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.
Click here to add Rice Cakes with Avocado & Hummus to your client’s That Clean Life meal plan.
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:
Click here to add Rice Cakes with Avocado & Egg to your clients That Clean Life meal plan.
4. Kiwi Green Smoothie
A protein shake may be one of the easiest and most convenient ways to refuel post-workout, and a vegan version is exactly what Nutritionist and Personal Trainer, Aaron Cattell recommends.
Aaron suggests using a plant-based protein powder 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? Here's what Aaron suggests:
- 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.
Click here to add this Kiwi Green Smoothie with spinach, banana, seeds and protein powder to your client’s That Clean Life meal plan.
5. Post-Workout Green Smoothie
Personal Trainer and Nutrition Coach, Laura Jackson also suggests a post-workout protein shake as a snack:
“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.”
Laura loves That Clean Life’s super simple Post Workout Green Smoothie which contains vanilla protein, avocado, banana, spinach, and water.
Click here to add this Post Workout Green Smoothie to your client’s That Clean Life meal plan.
6. Pineapple Turmeric Smoothie
Also on the smoothie train is Nutritionist, Hillary Bennetts who believes in a balance of protein, carbs and healthy fat post-workout.
“After a workout, I love refueling with a healthy smoothie. I make sure that it contains protein to help muscle repair and carbohydrates to replenish muscle glycogen stores."
Hillary recommends blending 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. She also suggests including healthy fats, like seeds or avocados, to promote satiety and blood sugar balance.
Oh, and for an anti-inflammatory touch, Hillary suggests incorporating turmeric into your post-workout smoothies too!
Click here to add this Pineapple Turmeric Smoothie to your client’s That Clean Life meal plan.
7. Chocolate Chip Cookie Pie
Chocolate Chip Cookie Pie for a post-workout snack? Yes, it's a thing and yes, Holistic Nutritionist, Ashley Sauvé totally recommends it!
"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? It's built-in motivation."
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!
Get the recipe for this Chocolate Chip Cookie Pie here.
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, according to Ashley, 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. Ashley recommends using quick oats, which give you energy faster than rolled or steel cut oats.
Get the recipe for these Peanut Butter Cup Overnight Oats here.
9. Sprouted Grain Toast with Peanut Butter & Banana
Holistic Nutritionist, Kaylie Ginn, agrees that opting for carbs, fat and protein post-workout is always a good idea. She explains how you can easily do this on toast:
“Sprouted grain toast, topped with natural almond or any nut butter, sliced banana, sprinkled with cinnamon and hemp hearts.”
Click here to add Toast with Peanut Butter to your client’s That Clean Life meal plan.
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.
Click here to add Avocado Toast with Cottage Cheese & Tomato to your client’s That Clean Life meal plan.
So there you have it! Ten super easy, delicious, post-workout snack ideas according to nutrition experts. What are your favorite post-workout snacks? Let us know in the comments below!
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