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3 Post Workout Snacks To Maximize Fat Loss

Do you typically eat post workout snacks?

If not, you should seriously consider it.

Why?  Because after your workout, your body is literally screaming for nutrition.  Okay, maybe not “literally screaming,” but if your muscles somehow attained the ability to speak they would politely tell you, in the most gentile English accent, that they would really enjoy some nourishment so that they may replenish their energy stores, build themselves just a wee bit stronger and help you burn more stored fat.

I imagine my muscles sounding like a character from a Monty Python movie when they politely, although with a bit of sarcasm and haughtiness, tell me to eat, eat, eat.

Maybe it’s just the caffeine talking, but I feel as though I’m getting off track so let’s jump off the crazy train and back on the post workout snacking train.

In all seriousness, I do think you should eat a healthy snack within 30-45 minutes after your workout because it does help and your body does crave the nutrition in that “window” of time.

There are a couple rules I have for post workout snacking and they include:

1.  They must be high protein (although not high calorie).  Protein is your muscles’ building block and this snack should be relatively high in protein.

2.  Must be REAL food.  Processed snack foods don’t count as I don’t consider them to be real foods.  This includes highly processed “snack” or “protein” bars.

3.  Must have quality carbohydrates.  Consuming carbohydrates around your workout time is a must.  Before the workout, they provide energy and post-workout they provide energy for rebuilding.  Post-workout is not a time to go low-carb.

Having said all that, let’s jump into a few easy post workout snacks

1.  Yogurt, Granola and Raspberriesyogurt is a great post workout snacks

Mixing all-natural vanilla yogurt, with granola (preferably homemade) and a super-healthy fruit like raspberries is a great post workout snack and provides the perfect environment for your muscles to repair and keep that fat burning engine revved.

The yogurt is high in protein, and more specifically, a slow-digesting protein that helps the muscles repair and rebuild, while the granola and berries provide some quality carbohydrates that your body is also yearning.

WARNING:  Don’t buy yogurt with fruit already in the cup and make sure the granola isn’t loaded with calories as you can quickly and easily turn a snack into a meal.

And speaking of a meal, I will often make a larger serving of this combination for a great energy-boosting lunch

2.  Fruit smoothie with a serving of proteinhealthy post workout snacks

I’m sure you’re well aware my affinity with smoothies and having one as a post workout snack is a great idea.

Smoothies are also great if you’re in a hurry after your workout as you can drink it in the car, where it might be a bit difficult to eat yogurt mixed with berries and granola while driving 🙂

Throw a couple servings of fruit like blueberries, strawberries, mango or oranges into a blender along with a serving of protein powder (or almond milk) along with another of your favorite ingredients to make a great low-calorie, high protein and “good” carb post-workout snack.

WARNING:  Be careful with total calories, as smoothies can get high pretty quickly.  The more ingredients you throw in, the higher the calorie count and the easier it is to gain fat instead of being on the fat loss train.

3.  ½ banana, ½ serving peanut butter, ½ English muffin

This is another favorite of mine as I really like toasted English muffins and peanut butter, but like the others, you have to be careful on serving sizes lest you turn a quality post-workout snack into a meal.

Toast ½ an English muffin (or don’t toast it…but I like it toasted), then spread on ½ serving of all-natural peanut butter (don’t get the perverted stuff), and slice up ½ a banana and lay ‘em on top of the peanut butter.

Yum, yum in my tum, tum.

Just don’t forget to drink a big glass of water with this one!

There you have it.  There are 3 easy, and nutritious, post-workout snacks that will help fuel your body and repair your muscles after a tough workout.

WARNING:  Make sure you keep an eye on portion sizes, as it’s very easy to turn these snacks into meals.  There’s nothing wrong with expanding the portion sizes of these and using them as a meal, but make sure you keep a meal as a meal and snack as a snack.


To discover 4 super-simple fat burning foods, click here


Generally, depending upon your goals, size, etc. a snack should be around 200-400 calories (dudes generally can get away with more calories than ladies).

I generally try to time my workouts before lunch, but when that doesn’t happen and I do the workout in the afternoon, I’ll have either a homemade protein bar (which are FABULOUS) or some trailmix I get at the grocery store – mixture of almonds, cashews, walnuts, raisins, banana chips and M&M’s (gotta have the chocolate!!).

Other times I’ll have a protein shake and apple or pear – anything that’s easy to transport.  I’ll do this if I actually remember to grab it in the morning before I leave the house, which is rare 🙂

I follow my own rules – my post workout snack is always high in protein with some quick digesting carbohydrates and a bit of fiber…and fat.  Fat is underrated, especially for the fellas looking to maintain their muscle mass or gain it.  Fat is essential, especially around workout time, but that’s another topic for another day!

I’d love to know what your favorite post workout snacks are?Join Fit Parent Force Monthly by Ed Scow, aka The Fit Dad

P.S. – This month’s Workout Of The Month is up and ready over at Fit Parent Force.  If you’re a member, log in and click on the little tab that says “FPF Monthly” and check it out.  It’s a sweet little devil of a workout. Of course there are downloadable videos and workout logs for you to track your progress 🙂
If you’re not a member, you should really consider it.  It’s a total no-brainer and all the cool kids are doing it and I know how bad you want to be one of the cool kids.  Peer pressure isn’t only for our kids.  Us big kids use it too and I’m totally trying to use it on you.  Get on over and sign up by clicking here.

About The Author

Ed Scow, also known as "The Fit Dad", likes long walks on the beach, snuggling, hand stand push-ups and pretending to work. He's also a fitness & nutrition expert, proud papa and husband to a smokin' hot wifey.

Number of Entries : 169

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