Whether you have just finished a marathon, a long-distance bike ride, or even a quick 5km run, it is important to replenish your energy as soon as possible.
These 7 quick healthy & easy to make post-workout snacks will give you the protein and carbohydrate intake that your body needs to help rebuild your muscles, get you back on your feet, and ready to go for another round.
What To Eat After A Workout
1. Turkey sandwich on whole grain bread
Turkey is a great source of protein, which is essential for muscle growth and repair. A turkey sandwich on whole-wheat bread is a quick, healthy, and easy post-workout snack.
Ingredients:
- 1 slice whole-wheat bread
- 2 slices turkey
- Lettuce
- Tomato
- Mustard
Instructions:
- Take a whole wheat tortilla
- Place 2 slices of lean turkey
- Add 1/4 cup of spinach
- 1 Tbsp of honey mustard
- Wrap it up and enjoy!
2. Protein shake
A protein shake is a quick and easy way to get the nutrients your body needs after a workout. Look for a protein powder that is low in sugar and calories, and high in protein.
Ingredients:
- 1 scoop protein powder
- 1 cup milk
- 1 banana
Instructions:
- Blend all ingredients in a blender until smooth.
3. Chocolate milk
Chocolate milk is a great post-workout snack because it contains both carbohydrates and protein, which are essential for muscle recovery. Look for chocolate milk that is low in sugar and calories.
Ingredients:
- 1 cup milk
- 2 Tbsp chocolate syrup
Instructions:
- Mix chocolate syrup and milk together.
- Enjoy!
4. Greek yogurt with fruit
Greek yogurt is a great source of protein, and it also contains probiotics, which are good for gut health. Pairing Greek yogurt with fruit makes for a quick, healthy, and easy post-workout snack.
Ingredients:
- 1 cup Greek yogurt
- 1 cup fruit
Instructions:
- Mix Greek yogurt and fruit together.
- Enjoy!
5. Crackers with peanut butter
Crackers are a good source of carbohydrates, which are essential for energy and muscle recovery. Peanut butter is a good source of protein and healthy fats. Pairing crackers with peanut butter makes for a quick, healthy, and easy post-workout snack.
Ingredients:
- 6 whole-wheat crackers
- 2 Tbsp peanut butter
Instructions:
- Spread peanut butter on crackers.
- Enjoy!
6. Trail mix
Trail mix is a great source of protein, healthy fats, and carbohydrates. It's also a portable snack, which makes it perfect for post-workout snacking.
Ingredients:
- 1/2 cup nuts
- 1/2 cup dried fruit
- 1/4 cup chocolate chips
Instructions:
- Mix all ingredients together.
- Enjoy!
7. Fruit and cheese plate
Fruit and cheese are both good sources of carbohydrates and protein. Pairing them together makes for a quick, healthy, and easy post-workout snack.
Ingredients:
- 1/2 cup grapes
- 1 oz cheese
- 1 Tbsp nuts
Instructions:
- Place all ingredients on a plate.
- Enjoy!
8. Sliced veggies with dipSliced
Veggies are a great source of vitamins, minerals, and antioxidants. Pairing them with a healthy dip like hummus makes for a quick, healthy, and easy post-workout snack.
Ingredients:
- 1 cup sliced veggies
- 1/4 cup hummus
Instructions:
- Simply combine the sliced veggies and hummus in a small bowl.
- Enjoy as is or with some whole grain crackers or pita bread.
9. Whole grain toast with avocado
Whole grain toast is a good source of carbohydrates, and avocado is a good source of healthy fats. Pairing them together makes for a quick, healthy, and easy post-workout snack.
Ingredients:
- 2 slices whole grain bread
- 1/2 avocado
Instructions:
- Toast the bread.
- Spread the avocado on the toast.
- Enjoy!
10. Energy bar
Energy bars are a convenient way to get the nutrients your body needs after a workout. Look for an energy bar that is low in sugar and calories, and high in protein and healthy fats.
Ingredients:
- 1 energy bar
Instructions:
- Enjoy as is or with a glass of water.
Post Workout Snacks FAQs.
What should I eat after a workout to lose weight?
If you're trying to lose weight, it's important to focus on healthy, high-protein snacks that will help to keep you feeling full. Healthy fats and fiber are also important for weight loss.
What are some easy post-workout snacks?
Easy post-workout snacks include fruit and yogurt, a protein shake, whole-grain toast with peanut butter, or a small salad. Also, try to avoid sugary snacks or drinks, as they can cause a sugar crash.
Instead, focus on foods that will give you sustained energy and help you recover from your workout.
What are some quick post-workout snacks?
Some quick post-workout snacks include a banana with almond butter, a hard-boiled egg, or a small bowl of oatmeal. Also, try to avoid sugary snacks or drinks, as they can cause a sugar crash. Instead, focus on foods that will give you sustained energy and help you recover from your workout.
What is the best post-workout snack?
The best post-workout snack is typically high in protein and carbohydrates and low in fat. This helps to replenish energy levels and repair muscles after a workout.
How much should I eat after a workout?
How much you should eat after a workout depends on your fitness goals. If you're trying to lose weight, you'll want to focus on healthy, high-protein snacks that will help to keep you feeling full.
If you're looking to build muscle, you'll want to eat a snack that is high in protein and carbohydrates. And if you're just trying to maintain your weight, you'll want to eat a balanced snack that provides both protein and carbohydrates.
How many calories should I eat after a workout?
How many calories you should eat after a workout depends on your fitness goals. If you're trying to lose weight, you'll want to focus on healthy, high-protein snacks that will help to keep you feeling full.
If you're looking to build muscle, you'll want to eat a snack that is high in protein and carbohydrates. And if you're just trying to maintain your weight, you'll want to eat a balanced snack that provides both protein and carbohydrates.
How many meals should I eat after a workout?
There are no set amount of meals you should eat after a workout, but it's generally recommended to eat a snack or meal within two hours of finishing your workout. This will help to replenish energy levels and repair muscles after a workout.
Conclusion
Post-workout you need to let your body rest and replenish, giving it the correct nutrients it needs to rebuild those torn muscles. Healthy food is important to your diet. It will help you see great results in the gym and feel so much better during the day!
Remember it's not all about eating healthy foods all the time, but it's also about eating foods that will fuel your body to perform its best.
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