15 Post-Workout Snack Ideas That Won't Leave You Hungry

Courtney Leiva | Jun 23, 2017 Food & Party

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After an intense sweat session, it may be tempting to reach for that scrumptious drive-through breakfast sandwich, but while these food items can definitely be tasty, they also tend to be very fatty, and not to mention high in calories. To avoid the bloating (and crashing!) after your workout, it's wise to pick up some munchies that will boost your mind and your body. "People need to understand that it's not simply a number of calories they consume; it really comes down to the quality of those calories," says Alex Haschen, personal trainer and nutritionist. "Pre- and post-workout snacks should be eaten with their goal in mind, and if that is a leaner, happier, and healthier body, the food needs to reflect that."

To refuel like a pro after your workout, try opting for snacks that are high in protein and free of sugar. Not sure to what to pack in your gym bag? Here are 15 expert-approved snack ideas you can totally give a try.

  • Eat Dark Chocolate

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    "Dark chocolate (80 percent!) is a great post-workout snack because it's high in fat and fiber," explains Haschen. "Both fat and fiber will kill extreme hunger cravings after workouts, while still remaining totally delicious."

  • Try Avocados

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    "High in delicious fat and fiber, half of an avocado can totally help you recover and curb your hunger until your next full meal," adds Haschen.

  • Add Sardines to Your Routine

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    "Sardines are high in protein, fat, and tons of omega-3 fatty acids, that are relatively low in calories," explains Haschen.

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  • Consume Enough Water

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    "This might seem obvious, but most people are not drinking enough water," suggests Haschen. "After you sweat, it is immensely important to rehydrate, and water is the perfect way to do that."

  • Prepare Unsweetened Greek Yogurt

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    "This creamy and delicious food packs 22 grams of protein per 120 calorie serving," says Dr. Caroline Apovian, director of the Nutrition and Weight Management Center at the Boston Medical Center. "Just make sure to select an unsweetened version, as the flavored varieties are often loaded with sugar."

  • Refuel With Chia Pudding

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    "This is a great way to feel full and satisfied, as chia can hold up to 12 times their weight in water, and contain a high omega profile," says Tricia Williams, executive chef and founder of Food Matters NYC. "Be sure to look for chia that is sweetened with maple or stevia though, not white sugar."

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  • Munch on Edamame

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    iStock.com/4kodiak

    "This easy-to-prepare snack is high in protein, remains low in calories, and is super portable," adds Dr. Apovian. "As an added benefit for women, it imitates estrogen in the body, helping to control mid-life hormonal imbalance."

  • Grab Some Unsweetened Protein Powder

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    "This is an easy way to beef up the protein content in any snack or meal," suggests Dr. Apovian. "You can add it to smoothies, coffee, oatmeal, or pureed soups."

  • Choose Low Sugar, High Fiber Protein Bars

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    iStock.com/kali9

    "Protein bars that are low in sugar (and contain a fair amount of dietary fiber) are always a good choice," states Dr. Apovian. "They tend to be more satiating and lower in calories than anything you can find at a fast food restaurant."

  • Whip Up Some Mashed Sweet Potatoes

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    iStock.com/Funwithfood

    "Mashed sweet potatoes fuel the body with a good amount of fat and protein to help support concentration," says Williams.

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  • Pack Some Raw Veggies and Hummus

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    "Raw veggies like carrots, celery, broccoli, and bell peppers with hummus are a great protein, fat, and carb snack that is squeaky clean and super satisfying," adds Haschen.

  • Eat an Apple

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    "An apple post-workout is a perfect time to eat it," suggests Haschen. "The sugar in the apple will be used to replenish glycogen in your muscles, and not get stored as fat."

     
  • Grab Some Nuts

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    "My top nut picks would be pistachios, pecans, and almonds," suggests Haschen. "Tons of fat and some protein to help you repair and make it through the day."

  • Heat Up Some Oatmeal

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    "Oatmeal mixed with a scoop of protein powder like Plnt-brand vanilla, and topped with fresh berries, is a great post-workout meal option," says Jaclyn Jacobsen, nutritionist from The Vitamin Shoppe. "This snack idea provides the protein, simple and complex carbohydrates needed for proper recovery."

  • Blend Up a Smoothie

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    "Another great option is mixing up a smoothie consisting of unsweetened almond milk, one scoop of protein powder, one cup of berries (or one banana), and some chia seeds," adds Jacobsen.

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