Whether youve just finished an hour-long yoga class or a power walk around your neighborhood, its important to make sure to fuel your body with something nutritious after you exercise.
To best know what to eat after you work out, you first have to understand what exactly happens to your body when you engage in physical activities.
When you work out, your muscles are using up their glycogen stores for fuel (which means that the muscles are being, in part, depleted of glycogen). The proteins of these muscles are also being broken down. Therefore, after you work out, your body is trying to rebuild its glycogen and repair the proteins of your muscles.
If you eat nutritious post-workout snacks and meals, your body can go through this process of repair faster; ever heard of marathon runners eating massive pasta dinners?
As it turns out, the most important ingredients to eat after you exercise are protein, carbs and fat. Heres why.
Protein helps to repair and build your muscle. Carbs help with recovery, as they are rebuilding your glycogen stores. In moderation, fat will help promote muscle growth after working out.
Now lets dive into good ingredients for post workout snackslike peanut butter and whole grainsand uncover some great recipes to keep on hand.
Good Ingredients to Eat Post Workout
From greens to Greek yogurt, here are some of the best foods to eat post workout. Theyll leave your body, mind and spirit feeling good and ready to take on the rest of your day.
- quinoa
- cherries
- nuts
- protein powder
- avocado
- oatmeal
- almonds
- salmon
- pasta
- greens
- tuna
- Greek yogurt
- sweet potatoes
- hummus
- cottage cheese
- nut butters
- whole grains
- grilled chicken
- eggs
And remember, in addition to all the best post workout foods, dont forget water! Hydration is key because as you exercise and sweat, your body loses water and electrolytes. Make sure to hydrate after your workout so that you can feel good and recover properly.
Recipe Inspiration for Post Workout Snacks
From farro salad to protein poppers, here are some ideas for healthy post workout snacks. Were certain they will leave you glowing from the inside out and ready for tomorrows workout.
Fruit and Nut Energy Bars
These Fruit and Nut Energy Bars came to Bobs Red Mill courtesy of Elisha Joyce from Rebel Grain. They are packed with nutritious ingredients like dried fruits, toasted nuts, Gluten Free Rolled Oats, Hulled Millet and Shredded Coconut, making them an ideal choice to throw in your bag and enjoy after you exercise.
Zucchini Basil Smoothie
This recipe for Zucchini Basil Smoothies was developed by famous superfood chef Julie Morris and is packed full of good protein. Its unique flavor comes to life with Almond Protein Powder, diced zucchini, baby spinach, minced fresh basil, white miso paste, peanut butter, fresh lemon juice and cayenne pepper. Blend this baby up after your workout and give yourself a pat on the back for all your hard work.
Peanut Butter-Oatmeal Granola Bars
These Peanut Butter-Oatmeal Granola Bars are packed with protein for muscle recovery and also incorporate incredible ingredients like Flaxseed Meal and Gluten Free Rolled Oats. Make a batch of these the night before a group class and share the love with your workout pals. Or, simply make a big batch to keep on hand and keep you motivated throughout the week.
Strawberry Basil Farro Salad
This Strawberry Basil Farro Salad is made with chewy whole grain farro and is perfect for packing up and eating after your workout. The sweet basil and strawberries alongside the tangy, creamy dressing make for an amazing dish to be shared or enjoyed solo. The toasted, sliced almonds add an extra layer of protein and nutrition.
Sweet and Spicy Crispy Chickpeas
Chickpeas (also known as garbanzo beans) are a flavorful snack, perfect for enjoying after a workout. These Sweet and Spicy Crispy Chickpeas are sprinkled with spices like cardamom, chili powder and red pepper flakes, then baked with olive oil and sea salt. Throw them in an airtight container and take them on-the-go for a quick and easy handful after you run, bike, swim or finish your workout of choice.
Spiced Carrot Cake Muesli Energy Poppers
They might have cake in the name, but these Spiced Carrot Cake Muesli Energy Poppers are filled with protein and nutrition. Theyre made with shredded carrots, Almond Protein Powder, Old Country Muesli, almond butter and spices for a delicious post-workout snack. Make sure to refrigerate these tasty treats for one hour before enjoying.
Pumpkin Spice Protein Balls
Protein balls are one of the best post-workout snacks. These Pumpkin Spice Protein Balls, in particular, are made with wonderful ingredients like Pumpkin Seeds, Cocoa Nibs, pitted dates, Organic Coconut Flour and Almond Protein Powder. They get their signature pumpkin spice tastes from ground cinnamon, allspice and nutmeg, and were especially fond of them when our workout has just taken us traipsing through the red, orange and yellow leaves of the autumn season. After shaping the balls, roll each one in coconut for an added boost of flavor.
Orange Pineapple Protein Smoothie with Turmeric Powder
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Photo credit: Rika Agustini from Posh Journal[/caption]
This Orange Pineapple Protein Smoothie with Turmeric Powder from Rika Agustini of Posh Journal is great for a post-workout recovery boost. Its made with just six ingredients: orange juice, unsweetened almond milk, turmeric powder, Almond Protein Powder, lemon and pineapple chunks. The turmeric powder fights inflammation and also adds a subtle flavor that can be adjusted based on your own tastes. We love that this smoothie is easy to modify and is an incredible source of protein, fiber, iron and more.
Almond Chai Protein Truffles
These Almond Chai Protein Truffles can be enjoyed before or after your workout for a nice fuel boost of protein. Theyre made with ingredients like almond butter, Whole Grain Oat Flour, Regular Rolled Oats, Almond Protein Powder and Flaxseed Meal. If youre avoiding gluten, make sure to opt for the gluten free options to make this recipe completely Celiac-friendly. If working out means we get to enjoy truffles that taste like cookie dough, count us in!
Healthy Breakfast Cookies with Oats and Peanut Butter
Is a morning workout your jam? Great! Throw these Healthy Breakfast Cookies with Oats and Peanut Butter in your gym bag. These gluten free and vegan cookies are delightfully nutty with a touch of chocolate and are packed with wholesome ingredients like oats, chia, flax and cooked sweet potato. And the best part is, whether you find yourself working out at 7 am or 7 pm, these healthy treats can be eaten and enjoyed at any time of day.
Smoothie Bowl
If you find yourself going home after your workout, treat yourself to a homemade Smoothie Bowl chock full of good post-workout ingredients. This master recipe can be customized to fit your tastes (which means with lots of variations, youll have fun experimenting). This recipe calls for a frozen banana, avocado, honey or maple syrup, Almond Protein Powder, the nut butter and milk of your choosing, and assorted garnishes. For garnishes, go for seeds, nuts and granolas to get you feeling good and ready for your next workout.
Bobs Bars
Our new nutrition bars are a convenient and wonderful way to get your necessary post workout nutrition. Try our Peanut Butter Jelly & Oats Bob's Bar, which tastes just like a peanut butter and jelly sandwich. Or go for the Peanut Butter Banana & Oats Bob's Bar, which offers that classic flavor combination and delicious ingredients like whole grain oats, peanut butter and organic honey. We have five new flavors, so you can try a different one every workout.
Whether youre going to a workout class, taking a long jog along the water at the beach or simply trying to get your steps in, making sure your body is fueled and fed in the right way is equally as important as the workout itself!
Have any favorite post-workout snacks or meals? How about a few ingredients that make you feel like an exercising superstar? Feel free to share them with us in the comments below!
From all of us at Bobs Red Mill, were glad youre here and well be rooting for you at the finish line (energy popper or Bobs Better Bar and a tall glass of water in hand, of course).
Note:Eating raw oats is generally safe, but may cause digestive issues or increase the risk of foodborne illness.
Sources:
https://www.healthline.com/nutrition/eat-after-workout