You did it, you smashed your workout and you’re feeling proud, as you should. You took the time to do your workout, but now it’s time to dedicate yourself to correct post-workout nutrition. In order to reap the full benefits that come with exercising you need to pay attention to what you eat afterwards.
Post-workout nutrition is extremely important if you want to get closer to your goals. Whether that’s gaining muscle mass or losing weight. Your muscles use glycogen stores for fuel when you’re working out. Eating the right nutrients after a workout helps your body rebuild glycogen stores, as well as repair and regrow muscle proteins.
Simple & Quick Post-Workout Snack Ideas
Today I’m bringing you 5 simple and quick post-workout snack ideas, packed with protein and carbs. Protein helps repair and build muscle while carbs help with recovery. Exactly what you need in order to increase muscle protein synthesis, enhance recovery and restore glycogen stores. Furthermore, correct post-workout nutrition helps decrease muscle soreness.
#1 Peanut Butter-Banana Sandwich With a Twist
One of my favourite post-workout snacks lately is this peanut butter-banana sandwich. It is super quick to make, it’s delicious and most important of all – it provides your body with the right nutrients.
Simply spread peanut butter on two slices of bread and add sliced banana on top. For the twist, as well as added calories and nutrients, take a handful of pumpkin or sunflower seeds and sprinkle on top. To finish your PB-banana sandwich add unsweetened coconut chips on top as well. Your delicious post-workout snack is done.
Since I prefer to have this sandwich after a heavier workout session I need it to have more protein. That’s why whenever I have the possibility I buy either protein bread or rye bread with seeds.
#2 Skyr Yogurt & Granola Cup
For the last couple of months I have been trying to eat more yogurt. I’m not really a fan of the classic yogurt so for now I’m buying one that has fruit in it. That’s the kind of yogurt I will be using for this post-workout snack. However, feel free to go with your preferred yogurt version!
Pour half a cup of skyr yogurt (125 grams) in a desired glass/bowl/cup. To that add about 30-40 grams of granola. I am using Coconut-Almond granola from the local shop. Add a couple of almonds and a handful of berries. Sit back and enjoy the yumminess.
#3 Oatmeal Cookies
Cookies as a post-workout snack? Why yes, please. You might think that these cookies will take a lot of time to make but it’s only 5 minutes of preparation + 10 minutes of baking.
- 1 banana
- 2 teaspoons peanut butter
- 1 teaspoon cacao powder
- coconut chips or desiccated coconut
- 1/2 teaspoon vanilla extract
- 1 almond for each cookie
Place 1 banana in a bowl and mash it with a fork. Mash the banana until it becomes runny. Add 2 teaspoons of natural peanut butter and combine. Add 1 teaspoon of cacao powder and mix. Now add oats. I don’t have the exact measurement for oats because I eyeball it. I keep adding oats until the mixture becomes thick enough.
This also depends on how runny you make your mashed banana so do as I do, add oats and combine the mixture until it’s thick and sticky. To this mixture add a handful of coconut chips or desiccated coconut and 1/2 teaspoon vanilla extract. Mix everything together one final time.
Preheat the oven to 180°C or 356°F. Line your baking tray with parchment paper and start forming little cookie balls. Once you’re all done take a fork or a spoon and flatten each cookie. To finish, place one almond in the center of each oatmeal cookie. Bake for 10 – 12 minutes.
#4 Post-Workout Power Smoothie
Smoothies are perfect post-workout because they are easy and quick to make, there’s hardly any dishes to do afterward and they always taste delicious. Below is one of my favourite post-workout smoothies to recharge and replenish your energy stores.
- 1 small banana
- 100 grams plain skyr or Greek yogurt
- 40 grams oats
- 1 1/2 teaspoon cacao powder
- 2 teaspoons chia seeds
- 1 teaspoon peanut butter
- 200 ml coconut milk (or any other milk of choice)
- a little water
Place everything, except water, in a blender and blend until smooth. If the consistency is too thick for you then add water and blend again. On a side note, since the heatwaves just keep on coming, you can add a couple of ice cubes as well!
#5 Tuna Sandwich
Last post-workout snack is probably the most simple of all. However, feel free to choose your own base and toppings if you don’t like my suggestion.
For making of this tuna sandwich I’m using two slices of protein bread and spreading cream cheese on them. To that I’m adding one small can of tuna (80 grams). On top of tuna I like to add a little bit of sour cream and sprinkle everything with a little bit of black pepper. Last but not least, I like to put either green salad or bell pepper on top (depending on what I have in the kitchen).
If you don’t like cream cheese as a base you can substitute it with hummus. That’s one hell of a combination as well ;)! As far as toppings go you can use cherry tomatoes, shredded carrots, cabbage or whatever you prefer.
That’s it guys, this concludes my 5 quick post-workout snack ideas. Do let me know in the comments which of these snacks you like best and what is your favourite post-workout snack.