What I Eat After a Workout

By Amy Gorin, MS, RDN

I like my snacks a lot. I eat one or two most days, and I time these around my workouts (these days, Spin and Pilates classes!). One of my favorite exercise snacks is pictured here! I’ll usually have a snack either an hour before I get moving or 30 minutes to two hours after my workout. Because I plan it this way, I’m not adding extra snacks (and extra SmartPoints®) to my day.

One of my favorite post-workout snacks is a banana and a cup of low-fat 1% milk (4 SmartPoints value combined). The steamed milk dresses up regular milk, and it provides both protein and carbs to fuel me. The banana provides additional filling fiber. For your noshing inspiration, I asked a few of my registered dietitian pals for their exercise snack suggestions.

Greek Yogurt + Fruit + Nuts
“My favorite thing to eat after a workout is plain low-fat Greek yogurt with a cup of fresh fruit and a sprinkle of walnuts or almonds,” says Alissa Rumsey, MS, RD, CSCS, owner of Alissa Rumsey Nutrition and Wellness. “This provides a good balance of protein and carbohydrates to help with muscle recovery and replenish glycogen stores, while the fat in the nuts helps keep me full longer.”
Try it: ½ cup plain low-fat Greek yogurt + ½ cup fruit + ½ Tbsp walnuts = 3 SmartPoints value 


“The protein and carbs in edamame help you through a workout or repair muscles after a workout,” says Natalie Rizzo, MS, RD, a dietitian in New York City.
Try it: ½ cup shelled edamame = 3 SmartPoints value 

Sweet Potato + Parmesan
“Roast a sweet potato and sprinkle some Parmesan cheese on it,” suggests Sarah Koszyk, MA, RDN, founder of Family. Food. Fiesta. “This snack provides a fabulous afternoon pick-me-up when you need some more energy to get you through the day. The sweet potato also has antioxidants and vitamin C and A for additional health benefits.”
Try it: 1 small baked sweet potato + ½ Tbsp grated Parmesan = 2 SmartPoints value

What are your favorite pre- or post-workout snacks? Tell me on Connect @amy_gorin!

Read more posts from The Eat List.

Amy Gorin is a freelance writer and registered dietitian nutritionist in New Jersey. Connect with her on Facebook, Twitter, Instagram, and Pinterest