Favorite Post Workout Snacks

by tinareale on November 7, 2012

Morning! I hope you are feeling somewhat rested after a late night waiting for the results of the election. I tried. I even participated in a twitter chat with Mondetta Performance Gear and FitFluential with it on in the background to keep my little eyes open. Then, I crashed and decided to wake up for the news. I won’t go into politics here, so all I will say is that I did my part in voting and knew I would feel at peace either way trusting God’s will was done. So, let’s move on from all the election talk and welcome a dear friend of mine this morning, shall we?

I’ve really enjoyed regularly featuring various bloggers as guest posters on Best Body Fitness. I think this community has so much to offer and I certainly don’t know everything. I figured why not make it a weekly feature? To kick off the regular guest post shenanigans, I give you Paige! All yours, Paige.


Hi there! I’m Paige and I write the blog Your Trainer Paige.

pic of me

As the name of my blog alludes, yes, I’m a personal trainer. But I’m also a sports nutritionist, and today I want to talk about something that goes hand in hand with fitness – FOOD! Specifically, my favorite post-workout meals. 

I could talk forever about the specifics of post-workout meals, what they should include (and how they should differ for after cardio vs. after weights, short, intense workouts vs. long, slow and steady ones, and so on.) But for the sake of keeping things short and sweet, I’m going to talk about what should be eaten after a typical workout. Think: one that had a good mix of strength training, but kept your heart rate up.

For this kind of workout, I KISS (keep it simple, silly!) and just think about a couple main rules:

  1. keeping a carb to protein ratio of 2:1-ish
  2. limiting fat, which isn’t a great contributor to post-workout recovery (as Tina has mentioned on here a handful of times!)

That said, here are my go-to post-workout meals:

1. Meal replacement/protein shake made with the following formula:

  • 1 c. milk or milk substitute
  • 1 frozen banana
  • 1 scoop of whey protein powder
  • other flavor add-ins


2. Oats w/ a side of egg whites

oats n eggwhites

I usually do ½ c. oats made with milk or water, and about 3 egg whites on the side. This is actually my favorite post-workout meal if I’m working out in the morning (and I usually am.)

3. Homemade protein bars

protein bar

When they’re homemade, you know what goes into them, and what doesn’t (hello, chemicals) but there are some great on-the-go ones I love, too, like NuGo, Luna, and some Clif varieties.

4. Chicken and sweet potato

chicken and sweet potato

Great source of starchy carbs and lean protein

5. Starbucks lattes

Yep, it’s true. I’ve been known to swing by a Starbucks after my workouts to pick up a grande latte with one pump of syrup. Aside from the protein and carbs, you get a burst of caffeine, which also has great post-workout recovery properties!


There you have it! Thank you, Paige, for the wonderful post. A lot of my favorites too. Except the chicken. I’ll let you have all the chicken. Winking smile 

Your Turn – What are your favorites? Ever grabbed a latte for a post workout snack? Be honest, now!


1 Lisa November 7, 2012 at 11:38 am

I love Paige:) Those are some of my favorite post workout snacks too! I’ve given up my smoothie love for now, since it’s a bit too chilly for them now. Protein bars and egg white oats are my usual go to. Unless I stop by Starbucks obviously. I have an obsession.

2 Katie @ Peace Love & Oats November 7, 2012 at 11:39 am

Haha I have gotten a cafe misto as part of a post-workout snack! I don’t get lattes anymore because too much milk doesn’t do well with my stomach, but every once and a while I go for it! Starbucks needs to start using almond milk…

3 Sharla November 7, 2012 at 11:47 am

My local Starbucks let me bring in a carton of unopened coconut milk!! I never chose this as a post=workout option, but that sounds like a fabulous idea.

4 Lisa November 7, 2012 at 11:53 am

Great ideas! Why did I never think of making my own protein bars? Off to Google-land….

5 Lisa November 7, 2012 at 12:08 pm

Great post! This is an important topic because we can totally undo our hard work in the gym by eating the wrong things.

For a long time I was “crashing” after workouts–shakes, irritable, spacy, etc–and I tried EVERYTHING. What I eventually found that worked for me was either a glass of chocolate milk or 4-5 dried apricots. Weird, I know, but it works and I don’t crash anymore!

6 tinareale November 8, 2012 at 7:43 pm

I love chocolate milk post workout!

7 Heather @ Better With Veggies November 7, 2012 at 12:09 pm

I don’t think I’ve latte’d post-workout, but I love the thought! Recently, it’s been Fitmixer or smoothies for me – not super-creative, but effective. :)

8 Katie @ Talk Less, Say More November 7, 2012 at 12:30 pm

I love homemade protein bars or muffins, smoothies or a hard-boiled egg. I’m also generally known to down the coffee 24/7 so I’d be lying if I didn’t say it MAY have been consumed once or twice after a workout. ;)

9 purelymichelle November 7, 2012 at 12:35 pm

great ideas paige!! I normally have a green protein smoothie after I workout but now with colder months coming leaning more towards eggs and squash

10 Paige @ Your Trainer Paige November 7, 2012 at 2:21 pm

Thanks for having me, Tina :)

11 tag November 7, 2012 at 3:26 pm

Great post! Question for you Paige (or Tina!)
What whey protein do you suggest? There are so many out there!!

12 tinareale November 8, 2012 at 7:41 pm

I actually have moved to using Vega protein powder because it is natural and also has extra vitamins/minerals and some carbohydrate which is good post workout (the 2:1 ratio thing). As for a good whey protein – I would say any you can find that has as little additives as possible.

13 Emily November 7, 2012 at 3:46 pm

Loved this guest post! I’m a huge fan of hard-boiled eggs or a smoothie for post workout snacks. They both fill me up with out being to heavy!

14 Sarah @ Blonde Bostonian November 7, 2012 at 4:22 pm

I love Paige! Big fan of protein smoothies after workouts, or chocolate milk!

15 Sam @ Better With Sprinkles November 7, 2012 at 4:41 pm

Well I hate coffee so no worries about a post-workout latte for me. :-p
I usually do a shake similar to the one you describe, except I only use enough almond milk to get the blender going – results in a super-creamy consistency!

Homemade protein bars are definitely on the bucket list this week though – I’ve never made them at home!

16 Pavement Runner November 7, 2012 at 6:02 pm

Is Paige available for hire to make these meals and have them delivered? Great. I’ll take an order for all of next week. okthanksbye.

17 Tamara November 7, 2012 at 6:27 pm

Paige rocks! Love her post workout suggestions and love your new guest post idea, Tina!

18 Ashley @ My Food 'N' Fitness Diaries November 7, 2012 at 6:49 pm

LOVE Paige!! It depends what time of day it is, but some of my favorites are protein smoothie/shake, cottage cheese + fruit, or eggs!

19 Olivia Hill @ life as liv November 7, 2012 at 8:29 pm

I always take another excuse to make a Starbucks run! ;)

20 Bek @ Crave November 8, 2012 at 5:55 am

Yum that protein bar looks good! I love having wholegrain toast with half ab + pb, chia seeds and 1/2 a banana sliced! Yum yum and satisfying ;)

21 Lauren @ Oatmeal after Spinning November 8, 2012 at 3:28 pm

Yay Paige!! :)
Awesome list of recovery foods! When I teach early morning classes, I don’t like to eat a full meal right after, so I often get a soy latte or just coffee with a lot of soy milk. Glad to know that I’m in good company! :)

22 Christine @ Shot Bun January 22, 2013 at 7:55 am

Home made protein bars are the best! I whip up a batch every week to have after my workouts. I add whatever I have handy that week (coconut, pumpkin seeds, golden raisins, etc). Another after workout favourite of mine is chocolate almond milk. Delicious!

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