Energizing and Healthy Post-Workout Meals

Yes, mom you’re totally correct, breakfast is probably the most vital meal of the day. However, if you work out, you can’t overlook the importance of a post-workout snack or small meal. After we work out, the foods we consume should re energize energy stores and aid muscle recovery—with a healthy balance of lean protein, complex carbohydrates, and good fats.

Satiate your appetite after physical activity and aid muscle tissue recovery with these ten healthy post-workout meals…

Healthy Trail Mix

A few handfuls of a healthy protein, good fat, and carbohydrate concoction of trail mix made up of unsalted nuts like almonds, pecans, and walnuts; dried fruits like banana chips, cranberries, and coconut; and whole grain cereal can really satisfy your hunger post-workout.

Energizing and Healthy Post-Workout Meals

DIY Green Smoothie

A healthy green shake is full of nutrition—usually thanks to a handful of fresh greens (i.e., baby spinach is my favorite) along with frozen berries and banana, and almond milk or a scoop of plain, protein-rich Greek yogurt. Blend it up with ice and enjoy this desert-like treat!

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Energizing and Healthy Post-Workout Meals

Protein-Rich Hot Cakes

Instead of the short stack that will have you lazing on the couch with your belt loose after consumption; try a few healthy pancakes—made primarily with egg whites and cottage cheese, whole grain flour or rolled oats, and a touch of vanilla extract or raw honey for sweetness. Top with fresh fruit and yogurt instead of table syrup.

Energizing and Healthy Post-Workout Meals

No-Bake Energy Bars

I know that it’s easy to grab a protein bar at the gym after your workout. However, most of the store-bought processed bars aren’t really that healthy for you (and contain plenty of hidden calories, sugar, and fats). Try making a batch of no-bake bars at home—with whole grain oats, agave syrup or a touch of honey, dried fruit and nuts, and a low fat, low-carb protein powder of your choice. Wrap them individually in cellophane so you can grab and go!

Energizing and Healthy Post-Workout Meals

Melba Rounds and Tuna

I like to batch of canned tuna (in water) with Dijon mustard and leave it in the fridge for after my workouts. This way, I can grab 12 of my favorite whole grain Melba toast rounds and snack away.

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Energizing and Healthy Post-Workout Meals

Rice Crackers, Veggies, and Hummus

Just as easy to prepare is homemade hummus—by blending up canned chickpeas with a bit of extra virgin olive oil, lemon juice, and fresh garlic. I leave it in the fridge with chopped veggie sticks so I can scoop it up post-workout with whole grain rice crackers.

Energizing and Healthy Post-Workout Meals

Cereal and Milk

As long as you make sure it’s whole grain with no added refined sugars or additives, cereal can be the ideal quickie snack post-workout. I munch mine with unsweetened almond milk, but you can crunch to your heart’s content with soy, goat, or skim cow’s milk.

Energizing and Healthy Post-Workout Meals

Pita and Guacamole

Chocked full of healthy fats, a vibrantly green guac—made with a touch of Greek yogurt if you want added protein—smears perfectly on toasted whole wheat pita triangles.

Energizing and Healthy Post-Workout Meals

Rice Cakes and Egg Whites

Yes, you too can have breakfast for your post-workout snack. A hardboiled egg is perfectly compact to throw in your purse or gym bag with a few rice cakes to slice and top after you get your sweat on!

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Energizing and Healthy Post-Workout Meals

Rye Toast with Almond Butter

My absolute favorite post-workout nosh, a thin piece of pumpernickel rye toast with a nice layer of melting almond butter—yum!

Energizing and Healthy Post-Workout Meals

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