Six Easy Post Workout Snacks
If you’re anything like most mammas, you wrap up your Fitmama Strong workout and realize you are hungry, but as you contemplate what to eat you hear your baby crying or you need to go out for work, and you get distracted, skip the snack and go hungry.
Here’s the thing… we all know that we should have a post-workout, protein-rich snack, shake or nutritious meal. The problem is we often do not have the time and/or energy to make one! The demands of caring for a baby, toddler or children and balancing work often takes priority. We also know how busy it can be day to day, but a post-workout snack can be a huge benefit to help your body recover from your workout.
Why eat a post-workout snack anyway?
Exercise essentially breaks down muscle fibres and rebuilds more functional muscle following a workout. This phenomenon is called remodelling. To help this process, your body needs carbohydrates, protein, and fat. Eating foods that are rich with these nutrients will help your body to recover.
So, here are six of the easiest and least time-consuming post-workout snacks that you can quickly grab and eat after an amazing Fitmama Strong workout!
Protein Shake / Smoothie
One of the most common and easy snacks… This is a great go-to for me AND helps me increase my fruit intake!
What you need:
Protein source of your choice (Protein Powder, Soy Milk, Greek Yogurt)
Antioxidant rich fruits/ berries/ banana/ super fruits/ veggies
Oatmeal if you like
Nuts/ Nut-butter (almonds, walnuts, etc) and Seeds (chia/ flaxseed/ flax meal/ hemp seed)
Liquid of your choice (Almond milk, Coconut Milk, Juice, Water)
How to make:
Add ingredients to your blender and blend for 45 seconds to 1 minute. We like to use frozen fruit and veggies so we don’t have to prep much in the kitchen. Enjoy!
YOU CAN ALSO ADD TURMERIC IN POST WORKOUT PROTEIN SHAKE/ SMOOTHIE.
REASON TO ADD TURMERIC: The body is inflamed and filled with lactic acid after an intense workout. Since the primary goal is recovery, many people reach for protein after exercise, but because most protein is acidic, one of the best after-workout snacks is something alkaline and anti-inflammatory. (Tamal Dodge, E.R.Y.T., a yoga instructor in Venice, CA)
Homemade No Bake Energy Bites
These take a little more time to make, but are soooo delicious!
What you need:
Old fashioned oats 1 cup
Shredded coconut
Peanut butter or Nut butter 1/2 cup
Ground flaxseed ( a great source of fibre and omega-3s) 1/2 cup
Semisweet or sweet chocolate chips 1/2 cup
Honey 1/3 cup (or substitute with maple syrup)
Chia seeds/ Flax seeds/ other seeds (optional) 1/2 cup
Vanilla extract 1 tsp
How to make:
Stir all ingredients together in a large mixing bowl until thoroughly combined. Cover the mixing bowl and chill in the refrigerator for 30 min to 1hour, or until the mixture is chilled. Roll the mixture into 1-inch balls to serve. Then enjoy immediately! Or you can leave them in a sealed container in the fridge for up to 1 week or freeze them for up to 3 months.
Peanut / Nut Butter and Banana on Rice Cakes
This is such an easy snack to prepare!
What you need:
Rice cake
Banana
Peanut butter/ Nut butter
How to make:
Simple! Spread some peanut butter or nut butter on a rice cake, top it with banana, and you’ve got a great snack ready to go!
Tuna with Whole Wheat Crackers
This is another really easy post workout snack!
What you need:
Tuna
Crackers
Add Cheese (optional)
How to make:
Top the crackers with tuna and cheese, they’re ready to eat!
Fruit/Mixed Bowl of Fruit with String Cheese
You can have any fruit or a bowl of fruit with string cheese and this snack will fulfill your post-workout requirements!
Protein-rich fruits to try
Guavas, Avocados, Apricots, Kiwi, Blackberry, Banana, Peaches
Sun Butter/Nut Butter with Pitted Dates
This is another quick and easy snack!
Grab some pitted dates and have them with your favourite nut butter.
Dates are high in potassium, which is great to help revitalize your body post-workout.
Have a protein-rich snack that you enjoy? Tell us about it here!
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