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Post Work-Out Meals -What you eat after a workout matters!

Post Work-Out Meals -What you eat after a workout matters!

What you eat after a workout matters!


No matter what time of day you exercise, the key is to follow up with meals that combine protein, which helps your muscles recover, and carbohydrates, which replenish energy stores. For best results, have a small snack that contains carbs and protein within 30 to 60 minutes after exercise, when muscles are most receptive. Liquids like smoothies, shakes, or chocolate milk, and/or energy bars can be especially effective snacks after a workout.


Here are a few recipes that I’ve collected (some I modified a bit) over the years from Cooking Light Magazine.  Try some of these recipes and let me know your thoughts.


An egg sandwich or omelet is a perfect post-workout breakfast. There’s protein in both the yolk and the white of an egg. Eggs also contain zinc, which aids in metabolism and immunity, and vitamin B12, which supports cell production. 


Smoked Mozzarella, Spinach, and Pepper Omelet Sandwiches

2 tablespoons  fat-free milk

1/4  teaspoon  salt

1/4  teaspoon  freshly ground black pepper

6  large egg whites

3  large eggs

Dash of hot pepper sauce

Cooking spray

1  cup  finely diced red bell pepper

3/4  cup  prechopped onion

4  sourdough English muffins, split

1/2  cup  (2 ounces) shredded smoked mozzarella cheese

1 1/2  cups  bagged baby spinach leaves



Preheat broiler.

Combine first 6 ingredients in a large bowl, stirring with a whisk until combined; set aside.


Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add bell pepper and onion; sauté 4 minutes or until tender. Reduce heat to medium. Pour egg mixture into pan; let egg mixture set slightly. Tilt pan; carefully lift edges of omelet with a spatula to allow uncooked portion to flow underneath cooked portion. Cook 3 minutes. Wrap handle of pan with foil; place pan under broiler. Broil 1 minute or until set and lightly browned.


Arrange muffin halves in a single layer on a baking sheet. Sprinkle muffin halves evenly with cheese, and broil 1 minute or until cheese begins to brown.


Divide omelet into 4 portions; place 1 portion on bottom half of each muffin. Top evenly with spinach leaves; top with remaining muffin halves.


Nutritional Information

Calories:295 (28% from fat)

Fat:9g (sat 3.6g,mono 1.6g,poly 1.1g)









Salmon is an ideal source of protein (not to mention heart-healthy omega-3 fats). Serve with steamed veggies and brown rice to complete the meal with healthy carbohydrates and energy-producing B vitamins. Protein-rich salmon, along with fiber from vegetables and brown rice, will keep you satisfied to help avoid late-night munching. Leftovers can be served for lunch the next day.


Maple Grilled Salmon

The sweet-sour marinade is cooked down to a syrupy glaze that’s brushed on the fish as it cooks. The citrus and maple flavors would also be tasty with pork. Garnish fillets with orange slices, if desired.



1/4  cup  rice wine vinegar

3  tablespoons  maple syrup

2  tablespoons  fresh orange juice

4  (6-ounce) salmon fillets, skinned

Cooking spray

1/4  teaspoon  salt

1/4  teaspoon  freshly ground black pepper


1. Combine first 3 ingredients in a large zip-top plastic bag; add fish. Seal and marinate in refrigerator 3 hours.


2. Preheat grill or grill pan to medium-high heat.


3. Remove fish from bag, reserving the marinade. Pour marinade into a small saucepan; bring to a boil. Cook until reduced to 2 tablespoons (about 5 minutes).


4. Place fish on grill rack or pan coated with cooking spray; grill 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness, basting occasionally with marinade. Remove fish from grill; sprinkle with salt and pepper.


Nutritional Information

Calories:270 (35% from fat)

Fat:10.6g (sat 2.5g,mono 4.6g,poly 2.5g)









Peanut butter can be your post-workout secret weapon―it’s affordable, versatile, and satisfying. Don’t shy away from this nutrient powerhouse because of its fat content―just use measured portions. One tablespoon of peanut butter contains about 100 calories and 7 grams of healthy unsaturated fat. Add chicken and vegetables in a flour tortilla for an easy high-protein meal.


Chicken Saté Wraps

Coconut milk, curry powder, and peanut butter bring Indonesian flair to a quick-fix sandwich.



Cooking spray

1/2  cup  matchstick-cut carrots

1/3  cup  chopped green onions

2/3  cup  light coconut milk

1  tablespoon  low-sodium soy sauce

1  tablespoon  rice vinegar

3  tablespoons  creamy peanut butter

1  teaspoon  curry powder

1/8  teaspoon  ground red pepper

2  cups  shredded skinless, boneless rotisserie chicken breast

4  (8-inch) fat-free flour tortillas

1 1/3  cups  packaged angel hair slaw


Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add carrots and onions; sauté 1 minute. Stir in coconut milk and next 5 ingredients (through pepper); cook 30 seconds, stirring constantly. Add the chicken; cook 1 minute, stirring to coat. Remove from heat; cool. Warm tortillas according to package directions. Spoon about 1/2 cup chicken mixture down center of each tortilla, and top each with 1/3 cup angel hair slaw. Roll up. Cover and chill.


Nutritional Information

Calories:321 (28% from fat)

Fat:10.1g (sat 3.3g,mono 3.7g,poly 2.1g)








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Chef Lynn Ware


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