10 Post-Workout Snacks at 100 Calories or Less

Nutrition // Caroline Attwood

Refuelling your body properly after a workout is crucial – it restores your energy levels, aids muscle growth and stabilises your blood pressure and blood sugar levels.

The catch is: it all depends on what kinds of snacks you reach for.

Also read: What’s the Best Breakfast for Weight Loss?

Anything high in refined sugar will make you crash very quickly; snacks too high in saturated fats will be detrimental to your long-term health. Both may contain far too many calories.

You need to aim for a high-protein snack with a touch of ‘good’ fats (think: avocado, peanut or almond butter and olive oil).

Here are 10 healthy post-workout snacks for 100 calories or less:

1. Apple with peanut butter

Chop an apple into large slices, and spread two teaspoons of peanut butter evenly between the slices.

2. Low-fat yoghurt with chopped strawberry and seeds

Take half a cup of low-fat Greek yogurt and top with a handful of chopped, fresh strawberries and a teaspoon of sunflower seeds.

3. Rice cake with avocado

Spread a tablespoon of avocado (or one thin slice) across two multigrain rice cakes.

4. Rice cake with boiled egg

Roughly chop one boiled egg into slices and place on two rice cakes, then top with fresh pepper.

5. Hummus and pitta

If you’ve got time, take one wholegrain pitta and cover in paprika and pepper. Bake for 10 minutes in a hot oven, until crispy. Halve the bread and dip into two tablespoons of low-fat hummus.

6. Hummus with chopped veggies

Chop some carrot, celery and capsicum into sticks and dip into three tablespoons of low-fat hummus.

7. Cracker with low-fat cream cheese and pepper

Spread 1 tablespoon of low-fat cream cheese onto a wholegrain or wheat cracker (or, a rice cake). Add a dash of freshly cracked pepper.

8. 10 almonds and 10 grapes

Grapes are actually a great source of essential vitamins and minerals after a workout. Pairing them with almonds gives a protein (and taste) hit!

9. Low-fat turmeric latte

Believe it or not, turmeric is a great post-workout spice as it’s anti-inflammatory. The milk is a great hit of protein, plus it’s delicious!

10. Chopped dates with low-fat yoghurt

Mix in two chopped dates with half a cup of low-fat Greek yoghurt (dates are a great source of potassium, which your body needs after a heavy workout).

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