Post Workout Snack Options
This post is sponsored by Planters. Thank you for supporting He and She Eat Clean.
Most of our workouts occur in the gym for weight lifting (we are currently completing the She Sweats Run Builder in order to “prepare” for the Tough Mudder!) and on the trail for cardio. For both of these activities, we like to have a small meal or snack about two hours before our workout and another when we get home from the gym (or once we are on top of the mountain!).
We receive a lot of questions about the best pre and post-workout snacks. What we eat and how much varies on which activity we are doing but we always try to include sources of lean protein, carbohydrates, and healthy fats (peanuts are a source of “good” or “healthy” fats – more than 80% of the fat found in peanuts is made up of monounsaturated and polyunsaturated fats). Sense a trend here? Our pre and post-workout snacks are similar to our other meals throughout the day. Don’t overthink it – eat something that fuels your body and gives you the energy you need to complete the workout and then after the workout to help your body recover! You might have to play around with the combination of foods and timing that best suits your body and activity.
Below are a few quick peanut options we love:
- handful of peanuts with an apple
- handful of peanuts mixed with a bowl of oats (nutty oatmeal!)
- rice cake topped with peanut butter (can be made by placing peanuts in a Vitamix or food processor)
- handful of peanuts with a protein bar
- handful of peanuts added to a protein shake and blended
If you follow us on social media, mainly Instagram or Snapchat (hesheeatclean), you know that we just returned from a trip to California. We hiked in Malibu and San Diego while we were there. It rained the first few days so we had to cancel a few of our planned hikes but as soon as the skies cleared we were on the trail, Planters in tow!
We refueled after reaching the top of Sandstone Peak in Malibu, CA. It was a 6.1-mile hike with an elevation gain of 1,656 feet. Sandstone is also the highest peak in the Santa Monica Mountains. After tackling it, we hiked the highest peak in the city of San Diego, Cowles Mountain!
After a day of exploring San Diego, we put our hiking shoes back on and tackled what has been named one of the toughest hikes in San Diego, El Cajon Mountain. It was 11 miles with an elevation gain of 4,000 feet!
While it may be tempting to gorge on anything and everything in sight after a hard workout, it’s important to have wholesome snacks easily available in order to stay on track to meet your goals. There’s a saying that you can’t outrun your fork so try to keep your pre and post-workout meals wholesome like the rest of your day. Taking peanuts on our hikes with us is a very convenient way to get in some quick protein and nutrients. Every 1 oz serving of dry roasted or oil roasted peanuts delivers 7 grams of protein and 6 essential nutrients. Not only are peanuts convenient for the trail but they are for the gym as well. You can enjoy them plain or put them into your Vitamix or food processor and make your own peanut butter! We love to do this and add the peanut butter on top of a rice cake to enjoy pre or post-workout.0