Between spinning, sessions with my trainer, and group fitness classes at my gym, I work up quite the appetite, so I’ve had to get creative with my post-workout snacks. I recently wrote an article about what to eat after a workout (and also before one too!), and I hope you’ve benefited from it as much as I have. Too often I see people killing it in the gym, only to undo some of their hard work with a poorly planned snack or meal. Or even worst- no food at all! Guys, if I have learned anything from my own experience trying to gain muscle and burn fat, it’s that your post-workout snacks and meals makes a huge difference in your results.
So that’s why I thought I would share with you some of my favourite post-workout snacks that pack a nice balance of protein and carbs. These easy after workout snack recipes swap out some of the ingredients in your typical snacks or meals with high protein fat free cottage cheese. While carbs are important for replacing the glycogen stores you burned through in exercise, the protein will help you build those muscles, manage your weight, keep you feeling satisfied, avoid a sugar spike and recover without soreness from that sweat sesh!
The Best Post-Workout Snacks!
Swap the boring mayo on your post-workout snack whole-wheat toast for a layer of cottage cheese mixed with avocado, halved cherry tomatoes and cracked black pepper! One serving is 259 calories, 20g protein, 30g carbs, 8g fibre and only 8g fat!
Pancakes = post-workout snacks? Yes! Swap out the flour in your pancake recipe with some cottage cheese for a decadent high protein snack or breakfast. These freeze really well, so make a whole batch and pull them out as you need them throughout the week. One pancake is 60 calories, 5g protein, 8g carbs, 1g fibre and less than a gram of fat!
Swap the sweetened yogurt in your smoothies (amazing post-workout snacks) for cottage cheese to make it super thick and creamy without the fat! One smoothie is 308 calories, 13g protein, 58g carbs, 8g fibre and 5g fat!
If you liked these ideas, subscribe to the Ingredients by Saputo eNewsletter. These yummy post-workout recipes will be part of the newsletter as of January 11th, so you’ll want to subscribe to learn more about all the tasty products!
What are your favourite protein-rich post-workout snacks? Leave me a message below with your after workout snacks!
High Protein Avocado Smash
Ingredients
- 1 slice of whole grain bread toasted
- 1/4 avocado
- 1 tsp lime juice
- 1/2 cup Neilson, Baxter or Dairyland Fat Free Cottage Cheese
- 1/4 cup cherry tomatoes sliced
- Salt and pepper
Instructions
- In a small bowl, mix together the avocado with the lime juice, cottage cheese and a pinch each of salt and pepper.
- Spread the avocado onto the toast and top with the cherry tomatoes. Enjoy!
Nutrition
Tropical Pancakes
Ingredients
- 1 1/2 cups oats
- 1 1/2 cups Neilson, Baxter or Dairyland Fat Free Cottage Cheese
- 1 tbsp vanilla
- 1 1/2 cup egg whites
- Pinch of salt
- 2 1/2 tsp baking powder
- 1 banana sliced
- 1/4 cup mango diced
- 1/4 cup pineapple diced
- Toasted coconut shavings for garnish if desired
Instructions
- In a blender or food processor, puree the oats, cottage cheese and vanilla. Mix in the egg whites, salt, and baking powder.
- Heat a large non-stick skillet over medium heat, spray with a spritz of vegetable oil and add 1/4 cup of batter at a time.
- Cook on both sides until lightly browned. Continue with the remaining batter.
- Serve topped with banana, mango, pineapple and coconut!
Nutrition
Cherry Pie Smoothie
Ingredients
- 1/4 cup oats
- 2 tsp ground flax seed
- 1 frozen ripe banana sliced
- 2 cups frozen sweet cherries
- 3/4 cup unsweetened vanilla almond milk
- 1/2 cup Neilson, Baxter or Dairyland Fat Free Cottage Cheese
- 2 tsp maple syrup or to taste
- 1/4 tsp nutmeg
- 1/2 tsp cinnamon
- 1/2 tsp pure vanilla extract
- 1/2 tsp chia seeds for garnish if desired
Instructions
- Add everything to a blender and process until smooth. Divide between two glasses and enjoy!
Nutrition
Disclaimer: This post was developed in paid partnership with Saputo, however, as always, all opinions are genuine.
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.