9 Super Healthy Snacks to Eat Between Workouts

Posted 06 August 2024

Blog tags: Fitness

You’ve worked hard in the gym and smashed your workout, now it’s time to hit the showers and head home, but you’re feeling peckish, and that vending machine is starting to look tempting…

STOP! Don’t ruin all that hard work by eating something that’s unhealthy.

If you’re looking for some snacking inspiration to keep you on track, here are 9 super healthy snacks you can enjoy before and after your workout.

1. Protein Shake (Naturally!)

Popular with gym goers the world over, enjoying a tasty protein shake is probably the most common post-gym snack. They are full of protein (as you’d hope), low in fat, available in a countless variety of flavours and are easy to carry with you on-the-go which makes them perfect for when you are starving and need something stat! Pop some fruit and Greek yoghurt into a blender with the protein powder to make a yummy smoothie.

2. Rice Cakes with Peanut Butter

Let’s be honest, a rice cake on its own is pretty boring, but add a tasty topping and suddenly it’s a delicious little treat that you can enjoy anywhere. They make the ideal snack too because rice cakes are naturally gluten-free, vegan-friendly, and they come in a variety of flavours (you can choose from plain, wholegrain, lightly salted, corn, and lentil). The plain ones also contain no saturated or trans fats and they only contain around 60 calories per rice cake, but stay away from the sugary ones like chocolate and caramel to keep your diet plan on track.

Here are a few of our favourite healthy toppings:

Peanut Butter

Smear a light covering of peanut butter (no more than 1 ½ tablespoons between 2 rice cakes). Add an extra layer of yumminess by topping with half a banana, raisins or toasted coconut flakes.

Greek Yoghurt and Granola

Craving a sweet snack? Top your rice cake with some Greek yoghurt, granola, chia seeds, dried cranberries and a little honey and hey presto, you’ve got a sweet little treat for you to enjoy without the guilt. Plus, it’s super quick to make for when those cravings really kick in. 

Avocado and Chilli Flakes

A healthier substitute for avocado toast, this simple recipe is speedy to make and extremely tasty. Simply mix avocado chunks with salt and pepper to taste, top with chilli flakes for a little kick and enjoy. 

Hummus and Cucumbers

This tasty savoury snack is ideal for a quick healthy snack or as part of a healthy lunch. Spread a little hummus on the rice cake, top with some cucumber, add pepper to taste and enjoy. You’ll also benefit from a little protein boost from the hummus and some nutrients and antioxidants from the cucumbers too – bonus!

Tuna, Spinach and Lemon

Layer some spinach leaves over the rice cake, pop some tuna on top (mix with a little Greek yoghurt or fat-free mayo to make it creamier) and top with some lemon juice, salt and pepper to taste and enjoy a snack that will fill you up for longer. The protein and carbs make this a great post-workout snack.

3. Greek Yoghurt

It’s quick, it’s easy, and it’s tasty. Simply finish with a few (healthy) toppings and enjoy!

Here are a few toppings to try:

• Blueberry and honey

• Granola and strawberry

• Peach and cinnamon

• Chia seeds and honey

• Cherry and vanilla extract

• Avocado and extra-virgin olive oil

4. Dates

One of the best post-workout snacks around. This powerful fruit contains natural sugars which are easy for your body to break down, giving you an instant boost of energy if you’re feeling fatigued after your workout. They contain several vitamins and minerals, are high in fibre and also contain disease-fighting antioxidants. 

5. Apple Slices with Peanut Butter

Apples are high in fibre and antioxidants that help improve gut health and even help to reduce the risk of heart disease, top this with a delicious (small) scoop of peanut butter and enjoy.

6. Hard-Boiled Eggs

Get a super boost of protein by eating a few hard-boiled eggs. They are incredibly filling, and along with protein, contain vitamins K2 and B12, to name a few. Enjoying two large hard-boiled eggs as a snack equates to around 140 calories. You can add a few spinach leaves for an extra protein boost on the go too. Getting your daily intake of protein is important for helping your muscles grow and recover from the workouts you’ve been doing. So, if you’ve been feeling achy from your last workout, this snack is a great option. 

7. Porridge

If you are craving a snack that will help you warm up, a small bowl of porridge is a great go-to option to keep you feeling fuller for longer. Try adding cinnamon, vanilla extract or a little agave syrup for added sweetness.

8. Almonds

High in protein, healthy fats, antioxidants and vitamins, almonds make a great snack option on their own or as toppers on soups and salads. Just remember to get the unsalted versions and stick to small portions.

9. Jerky

Whether you prefer turkey, chicken or traditional beef, meat jerky makes an ideal healthy snack option as it’s low in fat and calories, packed with protein, is a nutrient-dense food that will help to keep you feeling full and it’s travel-friendly. Opt for brands that contain lower sodium and sugar options. Having healthy and nutritious snacks like this close by can help you avoid unhealthy, sugar-filled alternatives. 

If you are passionate about health and fitness, why not consider turning that into an employment opportunity? You don’t even have to change careers! You could train your clients in the morning, evenings or weekend as an additional income stream and fit it around your lifestyle.

Interested in finding out more? Check out our course on our website today.