7 Post Workout Snacks

by She FIt on September 7, 2009

A long, hard, strenuous, workout deserves a snack, but did you know that the food you choose is just as important as the actual workout itself?

For many people, exercise has become an excuse to eat whatever you want. Not just right after the workout, but throughout the entire day. This can be especially harmful since the metabolism is jump started after a workout, increasing one’s appetite throughout the day. With this mentality and an increased appetite, it can lead to over eating and reaching for the wrong type of food.

On the other hand, one might think that not eating at all after a workout will aid in weight loss, when in actuality, a small 200 calorie snack can prevent you from pigging out down the road with a 800 calorie snack. Having a post workout snack also helps in keeping your metabolism rev’ed up. One should grab a snack 30 minutes to 2 hours after a workout.

So, what should you eat when you get home from the gym?

To contrary believe, carbohydrates are essential to a post-workout snack and should make up about 60% of it. During a workout, the glycogen storage is depleted and should be replenished and refueled to make it through the day without overeating. A post-workout snack for moderate exercise should include 30-50 grams of carbohydrates.

Second, the snack should include some sort of protein which aids in rebuilding muscle.

Here are 7 great post workout snack that will leave you full and keep you going throughout the day:

* Egg Sandwich: 100 calorie English muffin with egg whites

* Fruit and Yogurt mixed with a small amount of granola

* 1 tbsp peanut butter and 1 banana on a rice cake

* Low fat fruit smoothie and protein powder

* High fiber crackers and low fat cheese

* Low sugar fruit juice and a hand full of Nuts

* Cottage cheese and fruit

Question: What is your favorite Post-Workout Snack?

I love making fruit smoothies after my workout!

Low Calorie Starbucks Drinks

Zevia: Aspartame Free Soda

Be Vegan For Your Health

Tagged as: Carbohydrates, Cheese, Cottage Cheese, Crackers, Diet, Exercise, Fitness, Food, Healthy, Healthy Snacks, Peanut Butter, Post-Workout, Protein, Snack, Snacks, weightloss, Workout, Yogurt

{ 34 comments }

1 Amy H. September 7, 2009 at 5:05 am: My favorite thing to eat mid morning is a handful of walnuts. I can’t say that it’s all that balanced, but it fills me up until lunchtime.
2 FatFitnessFood September 7, 2009 at 5:43 am: I love granola and yogurt mid morning but after I work-out I usually want something juicy to cure my dry mouth. Apples or clementines are usually a winner.
3 Gina September 7, 2009 at 6:19 am: Great ideas for post-workout snacks. I have read a lot about chocolate milk for a snack after a big workout, since it has carbs and protein in the “perfect” ratio! I like that idea, maybe even with some ice and made into a smoothie
4 Fitness Fabulous September 7, 2009 at 6:19 am: Hi, thanks for popping by my blog! And its a lovely blog you’ve got there!

I just had a nice supper too! Haha!
5 Diane, Fit to the Finish September 7, 2009 at 6:28 am: I’m a yogurt and granola type of girl! Thanks for posting this great information!
6 Andrea@WellnessNotes September 7, 2009 at 6:42 am: I love your post workout snacks. I love some cheese and almonds.
7 Nicole September 7, 2009 at 7:16 am: I was a fan of protein drinks for a long time, but they started to get me sick. My favorite after work out snacks are:

String cheese and apple slices
Fruit smoothie
8 Mari September 7, 2009 at 7:50 am: I usually workout in the morning so I have a protein shake after my workout and then eat breakfast an hour later when I get to work.
9 fittingbackin September 7, 2009 at 8:08 am: Great ideas!! Thanks, girl! My favorite is a turkey/hummus sandwich with tomatoes on wheat!
10 Kristen @ Simply Savor September 7, 2009 at 8:10 am: thanks for the great post-workout snack ideas, i’m always looking for new ones to try! my go-to snack is a banana and peanut butter panini!
11 Menden @ Skinny Menny September 7, 2009 at 8:19 am: These are very helpful suggestions! Thanks

I usually work out in the evening after work, so I usually wait and have my dinner as my post-workout meal. My boyfriend’s always getting after me, and tells me that I need to have something within 30 minutes of my workout. I guess maybe I should start incorporating a small meal after my workout?
12 South Beach Steve September 7, 2009 at 8:49 am: I love an apple and natural peanut butter after a workout.
13 Faith September 7, 2009 at 8:55 am: These are great snack suggestions! My favorite post-workout snack is cottage cheese topped with cherry tomatoes…I know it might sound strange, but it’s delish!
14 Jenny September 7, 2009 at 9:05 am: I am all about nut butters for my favorite post workout snack nom!
15 Jody - Fit at 51 September 7, 2009 at 11:34 am: Good info for all. Yes, I always eat something after the workout that includes healthy fat, lean protein & carbs. My hubby is still sleeping so I can’t do a smoothie anymore & I do a pretty hardcore workout so I go for a piece of whole grain bread with my power peanut butter which has protein & flax in it & I also have a protein bar as well. That is my first mini meal of the day.

There are lots of choices & you named some good ones!
16 Maria September 7, 2009 at 11:53 am: Those are all excellent ideas I personally love a green smoothie or oatmeal, since I workout in the mornings and have breakfast afterwards.
17 RickyRae September 8, 2009 at 4:14 am: Mmmmmm… banana + peanut butter + rice cake = Yummy!!!

Great ideas!
18 Robin September 8, 2009 at 8:24 am: At this point in time I think I am such a disaster after a bike ride that I can barely make it up the steps to the house, so I can’t seem to do much but hopefully this will change with time.
19 Lisa September 8, 2009 at 3:47 pm: Good info!
20 Mia {runs and rests} September 8, 2009 at 6:50 pm: Thanks for the great list. Fave pre/post-run snacks are banana bread, carrot bread, beans on toast. Fun and functional.
21 Adi (oatonomy.com) September 8, 2009 at 7:05 pm: I’m all for the apple + nut butter combo for post-workout snacking. But, I eat that all the time anyway, regardless of whether I worked out or not!
22 Fitness Surfer September 9, 2009 at 12:25 pm: Peanut Butter Chocolate Protein shake with a banana for potassium. I also love to snack on peanut butter/apple or celery depending on the day. I’m always looking for more great snack ideas. Thanks =)
23 Leianna September 9, 2009 at 6:30 pm: Almond butter and banana wrap for sure!
24 Kat September 10, 2009 at 2:59 pm: These are some great suggestions. I often do my cardio right before dinner. Thanks for sharing these!
25 Sagan September 11, 2009 at 12:32 pm: Heh, those are almost all my go-to’s as well! I really like having egg on toast pre workout and apple with PB post workout.
26 Kaunis September 11, 2009 at 5:54 pm: Mmmmmm,nuts! I love having a handful of nuts and a grapefruit after a work out, or a pack out cheeze-its and a grapefruit. De-licious!
-kaunis.wordpress.com
27 Anon September 16, 2009 at 12:46 pm: I usually eat a normal breakfast after most workouts, but after a weekend workout over 15 miles, I tend to drink a commercial recovery drink (accelerade, endurox, etc.) so I get the right protein/carb blend and I get it quickly enough to be beneficial (I drink while cooling down and stretching). I do use a really long run as a free-eating pass though. My rule is over 20 miles running means all I can eat all day. It always involves 1 full pint of full fat ice cream, a basket of chips, and a big plate of Mex food. My other rule is that over 26 miles in less than 4 hours means all I can eat all week (fortunately that only happens at most three times a year) (and I usually make relatively healthy choices for most meals after the first couple days, then it becomes more like free-snacking).
28 Lisa September 25, 2009 at 3:10 pm: Chocolate Milk is a great post-run recovery drink. Actually better for muscle repair than most sports drinks and it’s definitely more natural!
29 healthandfitnessgeek.com October 11, 2009 at 7:35 pm: I usually eat banana and smoothie after my workout
30 GIGI December 14, 2009 at 9:36 pm: I love some butternut squash & pumpkin roasted with olive oil, parsley, stevia & pumpkin pie spice – DELICIOUS!!!
31 kmr1969 January 18, 2010 at 9:45 pm: I love to eat a Power Crunch Bar after a workout.
32 Shiela Symkowick March 7, 2010 at 2:42 am: very good, thankss
33 Willy Ridenhour April 8, 2010 at 1:35 am: Great blog, I recently came across it and I’m already a fan. I recently got rid of thirty pounds in thirty days, and I want to share my weight loss success with as many people as possible. If I can lose the weight then any one can. Whatever you do, never quit and you WILL reach every one of your weight loss goals!
34 Layla Hagel June 13, 2010 at 10:13 am: Never put off until tomorrow what you can do today