Five Apple-Inspired Grab n Go Post-Workout Snacks

January 03, 2018

If you love a good intense workout you likely need a post workout snack but what you choose can either fuel your ongoing performance or sabotage it. To help your body recover and feel your best, try these winning apple-inspired snacks. A crisp and juicy apple will help to rehydrate you and the combination of high water content and fibre will keep you feeling full until your next meal too. 
1. Apple-walnut- maple muesli
In a mason jar, layer up ½ cup plain Greek yogurt, 1/3 cup old-fashioned oats, one finely chopped apple, a drizzle of maple syrup and a small handful of walnut pieces. Top up with any favourite berries (optional).
TIP: To top up energy stores and speed up muscle repair after working out, pair a carbohydrate-rich food with a protein-rich food.
2. Apple-carrot pancakes with nut butter
Add grated apples and carrots to your favourite pancake mix. Smear with any of: sunflower seed butter, almond butter or peanut butter and top with fresh apple slices.
TIP: Make and freeze extra pancakes on the weekend. You can also top up mini pancakes with a dollop of protein-rich cottage cheese. If this is all too much work, try apple slices tucked into half a peanut butter sandwich.
3. Apple tuna salad
Dice apples and mix into your favourite tuna salad mix. Stuff the apple tuna salad into mini whole-wheat pitas. Not a fan of tuna? Try hummus or sunflower seed butter instead.
TIP: Fluid loss continues after you work out. To reduce the risk of muscle cramps and dehydration be sure to keep drinking water even after you exercise.
4. Apple, hard-cooked egg & rice cake
Sometimes the easiest snacks are the best. Keep these foods in the office fridge for times when you forget to pack a post workout morning snack.
TIP: Hard-cooked eggs will keep for a week in the fridge and apples will keep in the crisper of the fridge for several weeks. Peanut butter is another option to use a dip with fresh apple slices.
5. Chicken curry apple wrap
Add a pinch of curry powder to mayo and spread on a small whole grain wrap. Fill with leftover, diced cooked chicken and chopped apples. It’s also great as a lettuce wrap.
TIP: Maximize the benefits of your post workout snack. Eat and drink within 30 minutes after intense exercise.
Find out more:
For free sports nutrition advice you can trust, contact an Eat Right Ontario registered dietitian.
Call 1-877-510-5102 or email a dietitian.
Article by: Carol Harrison, Registered Dietitian