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15 Healthy Post-Workout Snacks: SparkPeople SlideShow

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15 Healthy Post-Workout Snacks

You've just finished a tough workout and your body is screaming for some nourishment. What should you eat to refuel and repair your muscles? Something high in carbohydrates, moderate in protein, and low in fat. Here are some satisfying snacks and meals that will help your body recover from your workout and prepare for your next exercise session!

Note: Slideshow photos are for illustration purposes only and do not represent accurate portion sizes. Choose a portion size that fits your calorie range, whether you want a snack or a full meal after working out.

Fruit and Low-Fat Yogurt

Yogurt gives you a good dose of protein and a small amount of fat, while the fruit provides a boost of carbohydrates, vitamins and fiber. Choose a variety of berries (or other fruits of your choice) and try different yogurt flavors.

Cereal with Skim Milk

Make sure to choose a cereal that is high in fiber and low in sugar and fat. Steer clear of granolas—the calories can add up quickly without fully satisfying your hunger. Top it with low-fat milk (or your favorite non-dairy milk), and you're set!

Dried Fruit and Nuts

Nuts pack a huge punch of protein and healthy fats. Eat them with dried fruit when you’re craving a mix of salty and sweet, but make sure to keep your portions in check—the serving size for most dried fruit and nut mixes is 1/4 cup. One small handful should do the trick!

Turkey Sandwich

A simple turkey sandwich can often be the most satisfying thing to eat after a workout. The mix of protein from the meat and the carbohydrates from the bread is a winning combination. Garnish your sandwich with plenty of fresh lettuce and tomato to sneak in a serving of veggies.

Veggie Omelet

Eggs are an excellent source of protein, which helps rebuild your muscle tissue. Add veggies to an omelet for a dose of fiber and extra vitamins. Pair it with a slice of whole-grain toast for some carbohydrates.

Fruit Smoothie

Make yourself a fruit smoothie with skim milk or low-fat yogurt and frozen fruit. Include a scoop of protein powder for the ultimate refreshing post-workout fuel—and a thicker texture.

Cheese and Crackers

If you're craving something salty post-workout, make yourself a small plate of cheese and crackers. Choose crackers that are high in fiber and pair them with a reduced-fat cheese. You could also try adding some turkey to make mini cracker sandwiches.

Energy Bar

There are countless energy bars out there to help satisfy your body's needs after a workout. Choose one of the many flavors that taste just like dessert! For a guide to picking the best energy bars, click here.

Rice Cakes

Rice cakes are a versatile way to get in your much-needed carbohydrates. You can add proteins and fats to these snack cakes by topping them with peanut or almond butter, low-fat cottage cheese with fruit, or lunchmeat and reduced-fat cheese. Rice cakes are low in calories (usually only about 30-40 calories per cake) and fill you up fast!

Stir-Fry

Eat several servings of vegetables at once with a stir-fry. Add some chicken or shrimp for lean protein and extra staying power. If you're a vegetarian, toss in some extra-firm tofu or shelled edamame.

Pancakes and Eggs

If you make them correctly, pancakes can be a healthy source of carbohydrates. Just make sure not to load them down with calorie-laden extras like butter and syrup. Instead, top them with cinnamon or a thin layer of fruit preserves. On the side, scramble one or two eggs or egg whites for added protein.

Cottage Cheese

Cottage cheese is a versatile food that you can mix with pretty much anything to make it sweet or savory. Try it mixed with fresh fruit or with tomatoes and chives for a savory dish. Pair it with a slice of whole grain toast for a carbohydrate boost.

100% Fruit Juice

Fruit juice, when made with 100% juice, is a great source of vitamins and minerals. To maximize the nutritional content of your juice, make your own at home in a juicer. Enjoy a serving of your favorite cheese on the side for some protein and fat.

Greek Yogurt

Greek yogurt has about 50 percent more protein than regular yogurt and is much lower in sugar, too. Just make sure you opt for the low-fat or fat-free variety to keep your calories in check. Mix in some mixed berries or peaches with a touch of honey, or use it to make a savory vegetable dip.

Lightened-Up Pizza

With a few simple tweaks, you can turn pizza into a sensible post-workout meal. Start with a whole-grain crust (or pita), a thin layer of tomato sauce, a small sprinkle of low-fat cheese, and load up on the veggies for your toppings. Stay away from fatty meats like sausage and pepperoni and go for lean cuts such as chicken or turkey instead. Get creative with your spices, too. Above all, make sure to keep your portions in check: One or two slices should be plenty to re-energize you after a workout.

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Member comments on this slideshow

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HTHINER

8/25/2009 8:17:10 AM

I agree that if these are snacks, the portions should be given as snacks, not meals. Pancakes with eggs are not a snack for me....

Photos of the brick of cheese with crackers is also misleading. No one should eat that much cheese as a snack (or probably not as a meal either).

I think, to promote good eating, cut out the high fat snacks, period.

ULISSAU

8/25/2009 8:12:32 AM

Som,e of the suggestions are not helping. especially the cabrohydrate. Eating a pancake is good but it would not be enough to eat just one if they are so delicious. I eat tomatoes, especially cherry tomatoes and then started to eat mushrooms, button mushrooms - they seem to fill and also take away the appetite somehow. Hope this helps someone else too. Apples and tangerines, mandarins, etc. also help me. Apples do give me an appetite sometimes.

RIDLEYRIDER

8/25/2009 8:12:05 AM

I liked a few of these, but some seemed too high in calories to be called a 'snack' to me.

TRINAVALLBACKA

8/25/2009 8:05:18 AM

Some of these so called snacks are ridiculous as a post workout snack!! Two eggs, that gives you between about 12-16 grams of purely saturated fats and who knows what other toxins and garbage the chicken has been fed!!!!
Pancakes, really! If you are going to give suggestions to people who already may have a problem with food, it is crucial to give serving sizes with everything. A couple 2 inch high protein pancakes with no sugar or syrup or white flours or eggs added yes maybe.
These are very misleading and could actually make things worse, especially the cheese idea, again why would you want to add all that saturated fat after a workout!

SKYEDOLPHAN

8/25/2009 7:59:16 AM

I don,t know I may be weird but this time of year with the garden tomatoes in aboundance my fav after workout/ late night ( workout ends 815 home at 845) is to grab a tomatoe or 2 either eat it like an apple or if on the comp will slice it top with a little sea salt and pepper sometimes, as I am a cheese aholic, I will top it with some fresh skim/low fat mozzerella cheese.. YUM

BTVMADS

8/25/2009 7:45:59 AM

I can't even begin to imagine what workout would justify pizza or the pancake platter as your post-workout SNACK. Those are clearly MEALS, meant for the folks who get their exercise at 5am or 5pm.

And the amount of cheese in that picture would have easily cost you 200 calories.

My favorite is an apple, sliced with about 1tbsp of peanut butter. Veggies with a couple tablespoons of (homemade, so it's lower in fat) hummus is great too. High fiber and low calorie.

CANCUB50

8/25/2009 7:22:17 AM

I have found that a piece of fruit and 5 almonds is a great combination of protein and carbohydrates. I like a plum and 5 almonds- but works well with peach, apple or even an orange

CREATEWKIM

8/25/2009 7:07:19 AM

Last night I wen for a run at 8:15 (3 miles) although I had a full dinner I was hungry I opted for 3/4 a cup of Honey Nut Cherrios 110 calories and 1/2 a cup of 1% milk.

Something else I could have had was 1/2 a cup of yougurt or an Activia with a sprinkl eof cereal.

Toast with sugar-free jam or 1 tbs. of peanu butter.

I would think these are all great after run snacks even in late nite.

LESLEYTUBBS

8/25/2009 6:56:28 AM

I have a smoothie that I make after my morning run or bike ride. It's strawberry, peach, yogurt, and whey and it gets me through the morning. My problem is when I workout at night what to eat.

MIZEGG52

8/25/2009 6:43:42 AM

Great suggestions...it's amazing how eating healthy can be so easy!

SHADOWFAX5113

8/25/2009 6:27:45 AM

I make pancakes with whole grain pastry flour, it makes a light, delicious pancake while delivering in the whole grain dept. too!

KATHYCOOK4

8/25/2009 5:59:38 AM

I have to be careful with carbohydrates, but otherwise these sound very good.

LARAEADS

8/25/2009 5:14:08 AM

this sounds pretty good

LCRUZRD

8/25/2009 5:02:42 AM

I would be careful with some of those...the calories are very high. Cheese and crackers can easily get up into the high 100's to 1000 calories. Pancakes and two eggs could easily top 500 calories. COmpare to an apple and water that would be about 100.

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