One of the most common questions I get from clients is, “What should I eat post-workout?” I know many of my clients look to grab protein bars or protein smoothies but many of these items can be high in high fructose corn syrup and other preservatives. Most protein powders do more harm than good because of all of the synthetic amino acids and other processed and artificial ingredients they contain.
I like to incorporate nutrient dense whole foods that will replenish your glycogen stores and rebuild muscle. Ideally, your post work out should consist of:
- Carbohydrates + protein + moderate/low fat
- A whole meal would be ideal with protein and a sweat potato, salad and some avocado
- Rehydrating ASAP, as well as during your workout
- Consume this meal or snack 30-60 minutes after exercise during the anabolic phase. The anabolic phase lasts about 1-2 hours after your workout and is the time when your muscles are primed for muscle building.
Here are 5 of my top post-workout snacks that are easy-to-make, portable and NOT boring:
CHOCOLATE BLISS BALLS
courtesy of The Beauty Chef
- 2 cups desiccated coconut (plus extra for coating the bliss balls)
- ½ cup raw cashews
- ½ cup raw almonds
- ½ cup sunflower seeds
- ¼ cup chia seeds
- 16 pitted medjool dates + 2-3 tbsp filtered water
- 4 scoops of BODY Inner Beauty Powder
- 3 tbsp raw cacao powder
- 2 tbsp coconut butter
- 2 tbsp almond butter
- 2 tbsp tahini
- 2 tbsp coconut oil
- ¼ tsp cinnamon
- 1 tsp vanilla extract
INSTRUCTIONS:
Combine coconut, nuts and seeds in a food processor and blend until the mix resembles fine crumbs. Set aside in a separate bowl.
Seed dates and put them in the food processor with 2-3 tbsp water and let stand for 5 minutes. Blend to until it forms a chunky paste.
Add Body Balance powder, raw cacao and cinnamon to nut mix and combine. Add the nut mix to the date paste in the food processor.
Add coconut oil, coconut butter, almond butter, tahini, coconut oil and vanilla extract and blend well until it forms a moist mixture. If the mixture is too crumbly add a tbsp or two of filtered water.
Shape mix into small balls and then roll in coconut. Store in an airtight container in the fridge. These balls will last in the fridge for up to four weeks.
courtesy of Minimalist Baker
- 3 cups (270 g) gluten-free rolled oats
- 1 cup (~100 g) chopped raw nuts (almonds, pecans, and/or walnuts are best)
- 1/4 cup (20 g) desiccated or shredded coconut (unsweetened)
- 2 Tbsp (20 g) chia seeds
- 3 Tbsp (36 g) coconut or organic cane sugar (or other dry sweetener of choice)
- 1 tsp sea salt
- 1/3 cup (32 g) cocoa powder
- 1/4 cup (60 g) coconut (or avocado) oil
- 1/2 cup (120 ml) maple syrup, plus more to taste (or other liquid sweetener of choice)
- optional: 1/2 cup (90 g) vegan dark chocolate chips or chunks (sweeter chocolate is best – I like Trader Joe’s 72% dark chocolate bar)
- Preheat oven to 340 degrees F (171 C).
- To a food processor (or mixing bowl), add the oats, nuts, coconut, chia seeds, coconut sugar, salt, and cocoa powder. Pulse a few times (or stir) to combine.
- In a small saucepan over medium-low heat, warm the coconut oil and maple syrup until melted and combined. Pour over the dry ingredients and mix or stir well. If using a food processor, this breaks down the oats and nuts a bit more so it’s a finer texture, but this is optional.
- Spread the mixture evenly onto a baking sheet and bake for 17-24 minutes (or until fragrant and deep golden brown), stirring a bit near the halfway point to ensure even baking.
- Let cool completely. Then add chocolate (optional). Place in a container that has an air-tight seal, and it should keep for a few weeks. Or store in the freezer up to 1 month or longer.
courtesy of Nutrition Stripped
- 1 cup pecans, chopped
- ½ cup rolled oats
- ½ cup chickpea flour
- 4 tablespoons plant-based protein powder (optional yet recommended. If not using, use 4 extra tablespoons of chickpea flour)
- 1 teaspoon baking powder
- 1 teaspoon ground cinnamon
- ½ teaspoon sea salt
- 2 tablespoons sesame seeds
- 2 eggs
- ⅓ cup melted coconut oil
- 1 teaspoon vanilla
- ¼ cup goji berries
- Preheat the oven to 350F.
- Using a food processor, grind pecans and oats into a flour, being mindful of not blending too much to make pecan butter.Spoon the mixture into a large bowl and add the chickpea flour, protein powder, baking powder, cinnamon, sea salt, and sesame seeds.
- Beat the eggs separately and add in melted coconut oil and vanilla. Combine into the large bowl of dry ingredients and stir until a sticky dough is formed. Stir in goji berries.
- Take one tablespoon of the dough in your hand and roll into a ball. Lay on a parchment paper lined cookie sheet and flatten the dough using the palm of your hand. Repeat with all the dough.
- Bake at 350F for 17-20 minutes or until the cookies are golden brown. Remove the cookies from the oven and allow to cool for 10 minutes before enjoying or store in an airtight glass container in the refrigerator.
SWEET POTATO PIE SMOOTHIE
courtesy of Candace Kumai
INGREDIENTS:
2 cups leftover sweet potato mash or roasted sweet potatoes/sweet potato pie
1 pinch pumpkin spice
1 pinch cinnamon
1/2 frozen banana
3/4 cup unsweetened almond milk
3/4 cup light coconut milk
INSTRUCTIONS:
Add all ingredients into a high-powered blender and blend until smooth! Serve immediately.
SUGAR-FREE SALTED CHOCOLATE SEED BARS
courtesy of JSHealth
INGREDIENTS:
- 10 medjool dates, pitted and chopped
- 1/2 cup sunflower seeds
- 1/2 cup pumpkin seeds
- 1/2 cup raw almonds
- 2 tbsp sesame seeds
- 2 tbsp cacao nibs
- 3 tbsp almond butter
- 1/2 tsp cinnamon
- 1/4 tsp sea salt
- 2 tbsp maple syrup, honey or rice malt syrup (optional)
- 2 tbsp filtered water
- 2-3 squares of dark chocolate (70-85%)
- 2 tbsp cranberries, to decorate
Chocolate drizzle
- 1/4 cup dark chocolate (70-85%), melted
- 1/2 tsp cinnamon
- sprinkle of sea salt
INSTRUCTIONS:
- Place all the ingredients in a food processor, except cranberries, and pulse until well combined – the mixture should be firm but soft.
- Grease and line a 20cm square baking tray and press the mixture in evenly with the back of a spoon. Press cranberries into the top of the bars.
- Combine the ingredients for the chocolate drizzle and stir until smooth and combined. Drizzle over mixture.
- Cover and freeze for 30-40 mins or until firm.
- Remove from the freezer and cut into eight bars.
