Healthy Post-Workout Snacks

I don't know about you guys, but sometimes after I build up a sweat at the gym nothing sounds more satisfying than a cheeseburger with fries. This is when my subconscious takes over and I have a mini debate in my head. "I did just burn off a lot of calories, so I should replenish them...right?" And then I have the other side, "Don't be an idiot, you just worked so hard to burn off those calories, you don't want to put them back into your body via grease, fat and excess calories." If you're not like me, then you probably already know this, but just because you work your ass off in your workout doesn't mean to treat yourself to that slice of pizza (or that 1/2 pie of pizza) or that box of doughnuts leftover from that BBQ you just had. What you put in your body post-workout is very important and in this blog post I'm going to give you some ideas for some healthy snacks you can ingest and not feel guilty about.

1. Edamame: After an intense workout, replenishing your body with protein and a small amount of complex carbohydrates is a must. The amino acids in protein allow for muscle repair and aid in building new muscle tissue. About a handful of cooked edamame beans (1/2-1 cup) should do the trick by providing about 13 grams of protein.

2. Pita with hummus: Remember that during that workout you were probably dripping with sweat, which is sodium and potassium leaving your body. Whole grain pita with hummus is a great way to get those post-workout necessities; sodium, potassium, complex carbs and protein. About 5-6 pitas with unlimited hummus, because hummus is amazing!

3. Banana with peanut butter: Back to the protein and complex carbohydrate combo; bananas are the carbohydrate source but are also a good source of potassium, which was being lost via those puddles of sweat during your workout. The peanut butter is some carbs but mostly where your protein source comes into play. For best results, I would choose a nut butter that is all natural--the kind you have to mix together because the oil is at the top.

4. String cheese with whole grain crackers: You know me and my cheese, so this just another great snack option because you get your complex carbs and your protein as well. According to some experts, they say that carbs provide the fastest fuel for the body--stray away from energy bars or shakes--get your carbohydrate sources from real and natural foods.

5. WATER: Alright, you got me, water isn't a food, but you MUST stay hydrated! Drinking plenty of liquids, mainly water, is crucial to avoid dehydration. If you are debating between a sports drink and water, go with water. That drink contains way more unnecessary sugars than it needs to, so although it tastes delicious, always opt for the water. Remember to hydrate throughout your workout, even if you aren't thirsty, especially on a hot day.

6. Watermelon juice: Although not a food, a recent study in the Journal of Agricultural and Food Chemistry recently found that watermelon juice helped athletes' muscle recovery. The amino acid L-citrulline, naturally found in watermelon, actually increases certain amino acids that contribute to muscle growth. It also aids in muscle relaxation and soreness.

7. Yogurt parfait: When you are working out you are basically damaging your muscle fibers so they can be repaired for bigger and stronger ones and free radicals can form during exercise as well. Consuming foods with antioxidants in them along with your protein and carbs is a great way to get your body to recover post-workout. Yogurt parfait is a great snack especially topped with a little honey and nuts.


My post-workout snack today was a 1/2 cup edamame beans with 1/2 cup tricolor quinoa and about 6 halved cherry tomatoes. It follows the rules of protein from the edamame and the carbs from my quinoa and it needed a little color so I threw some tomatoes in there as well. Delicious and nutritious!!

Experts say that ingesting a snack with both protein and carbohydrates about 30 minutes post-workout and a complete meal within two hours. The snack is super important because it allows your body to have access to carbs to replace the glycogen stores, while getting protein for that muscle repair and optimization. So remember although that burger and fries does fit the criteria of protein and carbohydrate, you want something healthy and that provides you with good nutrition post-workout!

Stay cool and stay healthy!

ENJOY!!