Last year I wrote a post about how to fuel your body. This time I thought to share my favourite recipes for overnight trips, races or great recovery snacks. Replenish your energy after exercise with these delicious post-workout snack ideas
Bliss-balls
When you feel like you need some refuelling, a power-packed snack ball is a great way to go. Energy-packed snack balls are a perfect size – just a bite or two – to fuel you up! There are many choices that are healthy and delicious and they are so easy and quick to make! All you need to do:
1. In a food processor or blender, blend all ingredients together.
2. Using your hands to roll bite-size balls or make bars.
3. Store them in the fridge
Sesame date bliss-balls
1 cup pitted dates
1/3 cup sesame seeds
1/2 cup cashew nuts
1/4 cup sunflower seeds
1/4 cup flax seeds
1 tbsp coconut oil
1 tbsp honey
Dates are high in potassium, which is great to help revitalise post-workout and also helps to flush out any excess salt and water weight.
Raw coconut mango balls
150 g dried mango
1/2 cup academia nuts
1/8 cup coconut oil
1/8 cup cocoa butter
1/4 cup desiccated coconut
1/2 tsp vanilla extract
1/8 cup maple syrup
Water as needed
Chocolate rum balls
225 g almond butter
2 tsp rum extract
3 tbs cocoa powder
3/4 cup desiccated coconut
1/8 cup maple syrup
Raw lemon bars
1 cup almonds
1 1/2 cups dates
1 tbsp pure vanilla extract
2 tbsp lemon zest (the peel from 1 lemon)
2 tbsp lemon juice (ideally from the lemon above)
1 cup shredded dried coconut
Cashew oat bars
1 1/2 cup quick oats
1/2 cup oat bran
1/2 cup desiccated coconut
60 g cashew butter
1 tbsp coconut oil
1/4 cup maple syrup
Date, nut and chocolate bars
1 cup walnuts
1/3 cup chia seeds
1/3 cup ground flaxseed
1/3 cup hemp seeds
1/4 cups cocoa nibs
1/4 cup coconut flakes
1/2 cup sunflower seeds
1 cup dates
1/2 cup raisins
1 tbsp coconut oil
Smoothies
Sometimes can be hard to take in more food, which is where smoothies are great – a quick healthy snack full of vitamins and with the right ingredients a boost of energy. They’re quick and easy to make and you can bring them along with you in a take-away cup. Also ideal for post-work outs! It’s better to have a one cup of fruit to two cups of vegetables if you want to make the ratio healthier and reduce your sugar intake.
Turmeric smoothie
The body is inflamed and filled with lactic acid after an intense workout, so the primary goal is recovery. Incorporate something that is really anti-inflammatory like turmeric may help.
After a workout, you want ample protein combined with a carbohydrate. A protein shake made from whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy. If you want it to be even more filling, add some nut butter – like a banana and peanut butter smoothie with protein powder, almond milk, and a touch of cinnamon
Popcorn
My go-to post-workout snack is a small bag of low-fat or fat-free popcorn with one scoop of chocolate whey protein powder (sprinkle it in after it comes out of the microwave and shake a few times) Popcorn is a whole-grain source to replenish glycogen storage after working out, while the whey protein powder nourishes muscles and assists with recovery. This fits the bill for both an endurance and a resistance type of workout.
Sweet potato
With about 100 calories, 24 grams of carbs, 4 grams of fibre, and 2 grams of protein per medium spud, this is a great option to pair with a good source of lean protein. I like sweet potatoes as a post-workout snack because they are packed with vitamins and nutrients, including vitamins B6, C, D, iron, magnesium, and potassium
Sweet potato crust quiche
2 large sweet potatoes
4 to 5 eggs
Feta, milk and veggies
- Shred 2 large peeled sweet potatoes in your food processor or with your hand grater.
- Press into a greased pie dish. Use a glass or your hands to FIRMLY press the sweet potatoes into the pan.
- Bake the crust at 220 °C for 20 minutes. This lets the sweet potatoes cook and begin to get crispy before adding the quiche filling.
- Whisk 4 to 5 eggs together and add a splash of milk and feta plus your favourite vegetables.
Rosemary-pecan mashed sweet potatoes
2 large sweet potatoes
1 1/2 cup pecans, broken into pieces
2 tbsp olive oil
1/4 cup grated Parmesan cheese
1/8 tsp cayenne pepper
3 tsp roughly chopped fresh rosemary
3 tbsp pure maple syrup
- Heat oven to 220 °C. Prick sweet potatoes with fork and place on plate. Cook until soft. Let stand until cool enough to handle.
- Meanwhile, on rimmed baking sheet, toss pecans with oil, then Parmesan, cayenne, 2 teaspoons rosemary and 1⁄2 teaspoon salt. Roast until fragrant, about 3 minutes. Toss with remaining teaspoon of rosemary.
- Peel potatoes and mash with maple syrup and 1⁄2 teaspoon salt until smooth. Transfer to serving dish and top with pecans.
Supercarb loaded sweet potatoes
4 medium sweet potatoes
1 can black beans, rinsed and drained
1/4 cup crumbled feta
1/4 cup roasted red peppers
3 tbsp extra-virgin olive oil
3 tbsp finely chopped parsley
- Heat oven to 220 °C. Prick sweet potatoes with fork and place on plate. Cook until soft. Let stand until cool enough to handle.
- Combine black beans, feta, roasted peppers, olive oil, parsley, and salt. Cut lengthwise slits in tops of sweet potatoes. With fork, scrape sweet potato flesh to fluff; add black bean mixture to each potato half, packing to fit. Bake at 220 °C on foil-lined baking sheet 10 minutes or until the beans are hot.
