Energizing and Healthy Post-Workout Meals

Emily Lockhart

Published on May 23, 2014 Updated on January 14, 2021

Health Check Certified By: Julie Ching, MS, RDN, CDE

Yes, mom you’re totally correct, breakfast is probably the most vital meal of the day. However, if you work out, you can’t overlook the importance of a post-workout snack or small meal. After we work out, the foods we consume should re energize energy stores and aid muscle recovery—with a healthy balance of lean protein, complex carbohydrates, and good fats.

Satiate your appetite after physical activity and aid muscle tissue recovery with these ten healthy post-workout meals…

Healthy Trail Mix

A few handfuls of a healthy protein, good fat, and carbohydrate concoction of trail mix made up of unsalted nuts like almonds, pecans, and walnuts; dried fruits like banana chips, cranberries, and coconut; and whole grain cereal can really satisfy your hunger post-workout.

DIY Green Smoothie

A healthy green shake is full of nutrition—usually thanks to a handful of fresh greens (i.e., baby spinach is my favorite) along with frozen berries and banana, and almond milk or a scoop of plain, protein-rich Greek yogurt. Blend it up with ice and enjoy this desert-like treat!

Protein-Rich Hot Cakes

Instead of the short stack that will have you lazing on the couch with your belt loose after consumption; try a few healthy pancakes—made primarily with egg whites and cottage cheese, whole grain flour or rolled oats, and a touch of vanilla extract or raw honey for sweetness. Top with fresh fruit and yogurt instead of table syrup.

No-Bake Energy Bars

I know that it’s easy to grab a protein bar at the gym after your workout. However, most of the store-bought processed bars aren’t really that healthy for you (and contain plenty of hidden calories, sugar, and fats). Try making a batch of no-bake bars at home—with whole grain oats, agave syrup or a touch of honey, dried fruit and nuts, and a low fat, low-carb protein powder of your choice. Wrap them individually in cellophane so you can grab and go!

Melba Rounds and Tuna

I like to batch of canned tuna (in water) with Dijon mustard and leave it in the fridge for after my workouts. This way, I can grab 12 of my favorite whole grain Melba toast rounds and snack away.

Rice Crackers, Veggies, and Hummus

Just as easy to prepare is homemade hummus—by blending up canned chickpeas with a bit of extra virgin olive oil, lemon juice, and fresh garlic. I leave it in the fridge with chopped veggie sticks so I can scoop it up post-workout with whole grain rice crackers.

Cereal and Milk

As long as you make sure it’s whole grain with no added refined sugars or additives, cereal can be the ideal quickie snack post-workout. I munch mine with unsweetened almond milk, but you can crunch to your heart’s content with soy, goat, or skim cow’s milk.

Pita and Guacamole

Chocked full of healthy fats, a vibrantly green guac—made with a touch of Greek yogurt if you want added protein—smears perfectly on toasted whole wheat pita triangles.

Rice Cakes and Egg Whites

Yes, you too can have breakfast for your post-workout snack. A hardboiled egg is perfectly compact to throw in your purse or gym bag with a few rice cakes to slice and top after you get your sweat on!

Rye Toast with Almond Butter

My absolute favorite post-workout nosh, a thin piece of pumpernickel rye toast with a nice layer of melting almond butter—yum!

Emily Lockhart

Emily Lockhart is a certified yoga instructor and personal trainer. She believes that being healthy is a lifestyle choice, not a punishment or temporary fix to attain a desired fitness or body image goal. Anna helps her clients take responsibility for their own health and wellness through her classes and articles on ActiveBeat.