Post Workout Snack Ideas

These are snack ideas for after a hard workout.

I don’t want to hurt anyone’s feelings ….but a walk around the neighborhood or a relaxing yoga class (some can be hard!) doesn’t count. I’m glad you’re doing those, they just don’t require you to fuel up like other activities.

You’ve used your glycogen after a hard workout, (muscle and blood sugars) and so now your next fuel source are those nice muscles you’ve been working on. If you don’t replenish within 30min ( I know it’s hard sometimes) your muscle mass will start dwindling away. Let’s avoid that and give our bodies something else to munch on.

Rule of thumb intake a carb to protein ratio of  2:1 or even 3:1 (more for a super hard workout… think long distance triathlon training). About 150-200 calories worth of a snack is sufficient. More if you went 1hr+. If your eating a meal after, obviously you don’t need a snack. 🙂


Here are some that I like:

1.  Fruit and Cottage Cheese, top 1/2  cup cottage cheese with 1/2 cup fresh pineapple, berries, or melon… don’t forget to add super spice cinnamon!

2.  REAL Peanut Butter (only ingredient) or Almond Butter (1-2tbs) and an Apple, Banana, Whole Wheat Waffle/Whole Wheat Toast with/without  banana.

3.  Yogurt Parfait: Top  1/2 cup nonfat yogurt with almond slices or walnuts, top with fresh strawberries.   mmm mmm

4.  Yummy Shake: Scoop of Chocolate Protein Powder, 1/2 banana, Almond Milk, 1tbs Peanut Butter, lil ice…

5.  Small Tuna Sandwich: Make your Tuna with a  lil non fat greek yogurt, black pepper, onion, celery, cayenne pepper and a  small squeeze of lemon.

6.  Eggs (more whites) and Wheat Toast

7.  Eggs n Veggies: I make it with egg whites, spinach, bell pepper and onion. yummy.

8.  Steel Cut Oats and PB: I usually make extra in the morning (made with almond milk), so I’ll have some left over with 1 tbs PB.

4 thoughts on “Post Workout Snack Ideas

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