7 Convenient Post-Workout Snacks for Your Training Bag

Hi there and welcome! My name is Rebekah De Couvreur. I am a Registered Dietitian specializing in sports nutrition virtually serving the provinces of Ontario, Newfoundland, and Nova Scotia. I help athletes of all ages and abilities reach their potential in sport and fitness by approaching nutrition in a holistic and flexible way.

For many of my clients, workouts are fit in between work, kids' activities, social life and more. Busy lives mean that preparing and eating lavish post-workout meals are not always an option. And yet, it is so important that we consume a meal or snac kthat contains protein, carbs, fluids, and a fruit or veg whenever possible. Check out my previous post to learn more about post-workout fueling. Here are 7 simple and convenient post-workout snacks to keep on hand.

1. Smoothie - a simple well-rounded post-workout snack when you combine a good source of protein such as protein powder, Greek yogurt, or cottage cheese - with fruit (carbohydrates) and fluids (milk/milk alternative/water/juice)

2. Protein bar + fruit - So easy to pack, no prep required. It can take a few tries to find a protein bar that suits your needs and your tastebuds so don't be afraid to shop around a bit! I look for a bar with at least 20g of protein. Many protein bars are low in carbohydrates so be sure to pair your bar with some fruit, chocolate milk or other carbs to restore your fuel sources.

3. Greek yogurt + granola - Greek yogurt varies in protein content between 13g - 21g per 3/4 cup serving. Many flavoured options do contain some carbs but not enough to have a solo yogurt post workout. Pair your Greek yogurt with a granola bar or fruit for an easy carb source.

4. Cottage cheese + fruit - Cottage cheese is packed with protein with about 22g of protein per 1 cup serving! It's delicious when paired with fruit such as strawberries, kiwi or pineapple.

   
   

5. Egg muffin cups + English muffin - For a savoury option, prep some of these delicious egg cups with a slice of whole grain toast, english muffin or homemade muffin. This is a recipe that is so simple to switch up with different vegetables, cheese, bacon or ham. The combinations are endless and sure to keep you from getting bored with your post-workout routine.

   

6. Chocolate milk - When you are really in a pinch or your appetite is poor after a workout, a glass of chocolate milk provides both carbohydrates along with a dose of protein. Boasting only 8g of protein per cup, this is something I would recommend choosing only when needing a start to your recovery knowing you will be having a meal soon after.

7. Trail mix (nuts and dried fruit mix) + jerky - Nuts and seeds offer protein, fiber, healthy fats and many important micronutrients such as magnesium and selenium. A one ounce serving of almonds (about 23 almonds) only provides 6g of protein. Pairing your trail mix with beef jerky (about 3 pieces) keeps this snack convenient while increasing your post workout snack's protein offering to 27g. Make sure your trail mix includes dried fruit for carbohydrates.

   
   

   

   
   
   
   

   Fueling up after a workout doesn't have to be complicated. Give one of these quick and convenient snacks a try! If you are looking for more ways to fuel your workouts and competitions, connect with me and book your FREE DICOVERY CALL today! I can't wait to work with you.

   
   

   Talk soon!