7 healthy, portable and delicious post-workout snacks
[Photos: Angela Simpson]
If you’re training for an endurance race this year, I’m willing to bet that you’ve also been working up quite an appetite in the process. The best athletes know that what they put into their bodies largely determines the performance they get out; and even if you’re not an elite athlete, your body deserves nothing but the best. Here are a few of my favourite post-workout snacks that are not only delicious but are also portable and perfect for helping your body recover!
Yogurt with berries and chopped nuts
It’s a simple option that fits fabulously into any to-go container or cup. Greek yogurt will provide you with muscle-building protein, while anti-oxidant rich berries add a natural sweetness and the fibre will keep you feeling full for a few hours. If fresh berries aren’t available, frozen berries will do the trick too. For added flavour, try swirling some cinnamon or vanilla into your plain Greek yogurt.
Not into dairy? Swap out Greek yogurt for a dairy-free alternative, or add some cooked quinoa. Even though it’s technically considered a pseudograin, it’s a good source of plant-based protein. For an easy recipe, try these Fruit & Quinoa Parfaits.
A nutrient-packed green smoothie
The greener the better! Greens are chock-full of nutrition, including vitamins C, E, and K, as well as calcium, iron, magnesium, and potassium. They’re also full of antioxidants and phytonutrients which we need to help repair oxidative damage post-workout and one of the easiest ways to get them is in a smoothie. Spinach, chard, romaine, and other lettuces tend to be mild and almost sweet in taste, whereas kale, beet greens, and collard greens tend to be more noticeable. Therefore, if you’re new to green smoothies, I’d suggest starting with the mild ones and gradually adding the stronger-tasting kinds in little amounts.
Of course, you can make your smoothie an even more powerful blend by adding antioxidant-rich fruits and anti-inflammatory ingredients like ginger, turmeric, chia and flax seeds. If that sounds a little out there, don’t worry - just starting with a solid base of greens is enough to boost your health.
Need a few recipes to get you started? Try this Green Grapefruit Smoothie, or if you really want to take things up a notch, try my Super Recovery Coconut Lime Green Smoothie.
Oatmeal with sliced bananas and cinnamon
Touted as one of the ultimate foods for runners, oatmeal contains a blend of protein and carbohydrates which helps to replenish energy and start rebuilding muscle tissue. Bananas are a source of carbohydrates too, but they also contain potassium, a valuable electrolyte lost through sweat. And cinnamon — well, it helps to decrease inflammation, but it also tastes amazing so I tend to put that stuff on everything!
For a quick and tasty snack, try this Peanut Butter and Banana Oatmeal. If you’re making breakfast to go, combine the ingredients for your oatmeal in a sealed container, grab a banana, then assemble when you get to your destination.
Hard boiled eggs with veggies and hummus
Eggs are known as the “perfect protein,” and at 6 grams of protein each, they’re a convenient muscle building snack. Egg whites get most of the credit when it comes to protein, but the yolks contain essential fat-soluble vitamins and fatty acids, so don’t do yourself a disservice by only using the whites! Pair hard boiled eggs, a bag of chopped veggies and hummus for an on-the-go snack that’s rich in antioxidants, fiber, and vitamins.
High-protein recovery bites
No-bake protein bites are one of the easiest, quickest snacks I can think of, and if you took a peek in my fridge on any day of the week, I can assure you that there would be at least one batch in there. These Chocolate Almond Butter Protein Bites are made with oats, plant-based protein powder, mashed banana, almond butter, and a dash of cinnamon. Just the thought of them will help you power through that last mile of your long run!
Chopped and layered salad in a jar
Colourful fruits and vegetables, particularly leafy greens, are packed with antioxidants, vitamins and minerals that help decrease inflammation and boost immunity. Why is this important? Because after a workout, your immune system is naturally run-down and oxidative damage has been done. To fix it, get your fruits and veggies in!
You may have to invest a little bit of prep time beforehand, but jar salads keep well in the fridge and make good lunch options throughout the week.
Check out my recipe for Chopped Chicken Salads To Go, or create your own based on your favourite salad ingredients.
Homemade granola bars
As you know, many granola bars in the grocery store are full of sugar and preservatives to help keep them shelf-stable. Making your own using whole grains like quinoa, oats (gluten free if necessary) and millet, as well as nuts rich in healthy fats and dried fruit can help replenish your glycogen stores and the fiber will help to make you feel satisfied for hours post-run. These gluten-free Super Seedy Cranberry Cashew Bars get their crunch from loads of different seeds, and can be sweetened naturally with honey or maple syrup.
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