Here's What Personal Trainers Actually Eat After A Workout

    Get some delicious snack and meal ideas from pros who get just as hangry as you.

    Sally Tamarkin
    by Sally Tamarkin

    BuzzFeed Staff

    You know that post-workout struggle.

    Instagram: @buzzfeedhealth / Via instagram.com

    As BuzzFeed Health previously reported, eating enough after a workout does more than just make you less hangry. It can also lead to better results and progress. And what's the point of pushing yourself in the gym if you're not really recovering enough to get results and crush it again next time?

    So we turned to the pros to find out what (relatively simple) snacks and meals they turn to after a hard workout. Check them out and get refueling!

    Jenny Chang / BuzzFeed

    1. Toast with almond butter and strawberries, plus an almond milk protein shake

    Instagram: @hollyperkins / Via instagram.com

    "This is the perfect post workout 'meal' because it combines a solid serving of protein (1 scoop of egg white protein) plus excellent carbs and fat.

    "I add a sprinkle of Amazing Grass greens powder for a touch of extra nutrition! This combination is key to promote recovery from workouts. The protein aids in muscle recovery and the carbs replenish lost glycogen. And yes, it’s totally delicious!"

    —Holly Perkins, author of Lift to Get Lean and founder of Women's Strength Nation

    2. Greek yogurt with almonds and dried cranberries

    Courtesy Kaisa Keranen

    "This is one of my favorite go-to snacks after my typical bodyweight HIIT (high-intensity interval training) workout because it has over 25g of protein. It's plain Greek yogurt with raw almonds and unsweetened cranberries."

    —Kaisa Keranen, movement coach, KaisaFit

    3. Frozen grapes

    Courtesy Rob Sulaver

    "There are few things in life that make me happier than dolphins, sunsets, or frozen grapes. They’re basically perfectly textured mini popsicle balls of joy. Buy some 🍇, stick ‘em in the freezer, and level up your summer snacking. Or grind them up in your post-workout protein shake in lieu of ice cubes for an added kick of sweetness.

    "They're best consumed after a high-intensity workout such as metcon, HIIT, or more traditional heavy resistance training."

    —Rob Sulaver, founder of Bandana Training

    4. Paleo toast with almond butter, banana, and bee pollen

    "After a hard CrossFit workout, where I’m dripping in sweat and have used every ounce of energy I have, I LOVE this clean carbs treat along with a protein shake. Layered from bottom to top, it's paleo toast + almond butter + banana + topped with bee pollen. If I didn’t have paleo bread available, I’d choose a good gluten-free bread instead."

    —Erica Giovinazzo, head coach and nutritionist, Brick Los Angeles

    5. Egg white, spinach, and turkey bacon mini muffins

    Instagram: @supremefitness_o / Via instagram.com

    "These are filled with lots of protein from the egg whites and turkey bacon. I normally eat this after a HIIT session. This snack assists in replenishing your muscles after a hard workout."

    Recipe (makes 12 mini muffins):

    Cooking spray

    6 strips of turkey bacon

    1 tablespoon olive oil

    Salt and freshly ground black pepper

    2 cups baby spinach

    8 large egg whites (with yolks removed)

    "Preheat the oven to 375 degrees. Lightly coat a 12-cup nonstick muffin pan with nonstick cooking spray. Combine all ingredients and fill halfway in muffin tins. Bake until egg white rises and changes to a golden brown color (approx. 20–25 minutes). Cool in the pan for a few minutes and transfer to plate and get ready to snack away!"

    —Obi Wogu, founder of Supreme Fitness All Fit Inc.

    6. Hard-boiled eggs with hummus and almonds

    Courtesy Dyan Tsiumis

    “Hard-boiled eggs with a teaspoon of hummus (per whole egg) and a raw almond for a few extra calories and a bit of crunch is my perfect post-workout sesh snack, whether it be teaching at SWERVE or a heavy lifting session at the gym. The protein from the egg white and added nutrients from the hummus are great for replenishing the body.”

    —Dyan Tsiumis, head instructor at Swerve Fitness

    7. Spinach and egg mini muffins

    Courtesy David Kirsch

    "These are tasty little mouthfuls of delicious eggs and spinach muffins made easy with silicone mini-muffin molds! I love this post-workout snack because it helps fuel and restore my body and energy, and feeds my muscles the nutrients it needs after a workout. So, whether HIIT training or one of my cardio sculpting bootcamps, this is how I like to refuel."

    Recipe (makes 10 mini muffins)

    1 whole egg

    2 egg whites

    1 teaspoon water

    1 teaspoon Dijon mustard

    Salt and pepper, to taste

    1 cup fresh baby spinach, coarsely chopped

    Preheat oven to 350°F (180°C or gas mark 4).

    In a small bowl, gently whisk the whole egg, egg whites, water, mustard, salt, and pepper until well mixed but not too foamy. Set aside. Wash the spinach leaves and drain but let the spinach stay damp because this water will prevent the spinach from drying out when you cook it. Heat a medium nonstick skillet over high heat and sauté spinach until just wilted. Place spinach at the bottom of 10 mini-muffin molds. Divide egg white mixture between the molds. Place on a cookie sheet and bake for 8 to 10 minutes or until center is firm to the touch.

    —David Kirsch, celebrity trainer and author of Ultimate Family Wellness

    8. Peanut butter, banana, and chocolate protein shake

    Courtesy of Idalis Velazquez / Via instagram.com

    "This is one of my favorite ways to vary my post-workout shake, which aids muscle recovery by replenishing lost potassium and magnesium, while adding extra antioxidants, fiber and iron."

    In a blender:

    1/2 banana

    Almond milk

    1 scoop of your protein of choice

    1/2 tablespoon raw cacao

    Ice cubes

    —Idalis Velazquez, founder of IV Fitness

    9. Kiwi, kale, and pineapple smoothie

    Instagram: @hollywoodtrainerclub / Via instagram.com

    "This kiwi, kale, and pineapple smoothie takes five minutes to prepare! This is great to have after ANY workout because it is packed with nutrients."

    Get the recipe here.

    —Jeanette Jenkins, The Hollywood Trainer

    Jenny Chang / BuzzFeed

    10. PB&J Oatmeal Bowl

    Courtesy Shauna Harrison / Via instagram.com

    "This is definitely a go-to after my morning Pilates workout before my more intense training (leg/sprint work or boxing). I also sometimes have this after a hard conditioning workout."

    —Shauna Harrison, Bay area Under Armour® Trainer, Barry's Bootcamp, Vibe Yoga

    11. Quinoa and grilled chicken

    Courtesy Will Arrufat

    "One of my favorite meals to eat after a workout is grilled chicken with quinoa and a salad (sometimes with cranberries). Since I work out in the evening, this is my dinner and it's simple to make. It won't take longer than 15–20 minutes to cook."

    —Will Arrufat, Nike trainer

    12. Smoked salmon and sautéed Brussels sprouts on toast

    Instagram: @katie.yip / Via instagram.com

    "I throw together this quick meal after my Pilates workout because it has an excellent balance of carbohydrates, fat, and protein. I sauté precut Brussels sprouts in olive oil, salt, pepper, and lemon juice, and top it off with several pieces of fresh smoked salmon and toasted Ezekiel bread."

    —Katie Yip, New York City–based Pilates teacher

    13. Steak with rice and eggs

    Instagram: @4monkeypaws / Via instagram.com

    "After a long workout with lots of volume (think: tons and tons of reps of heavy movements like weighted hip thrusts, front squats, deadlifts, split squats, walking lunges, etc.) I go for a hearty meal full of proteins, carbs, and fat. This particular meal is from Beco."

    —Noelle Nieva, CrossFit coach and licensed massage therapist, Brooklyn Body Shop

    14. Brown rice, veggies, chicken, and hummus

    Courtesy Zack Daley

    "After an intense workout at Tone House, I love nothing other than a cold IsoPure and an Ultimate Plate from Nature Works. With brown rice, veggies, chicken and homemade hummus, you can't go wrong."

    —Zack Daley, Training Manager of Tone House

    15. Multigrain bagel with smashed avocado, hardboiled eggs, and Himalayan sea salt

    Instagram: @anowaadjah / Via instagram.com

    "After my HIIT workout, I replenish my body with this highly nutritious meal. This treat is loaded with potassium, protein, complex carbohydrates, and tons of vitamins which will help your body recover after an intense workout. Simple goodness on a plate."

    —Anowa Adjah, owner and CEO of Anowa Adjah Works

    16. Fiesta quinoa with Sriracha-marinated chicken and green beans

    Courtesy Massy Arias

    "Fiesta Quinoa is a great standalone dish or side item to complement your choice of protein. Here I paired it with Sriracha-marinated chicken and green beans with onions deglazed with balsamic vinegar; perfect for a post-leg-day meal."

    Fiesta Quinoa recipe:

    1 cup uncooked quinoa (yields 3–4 cups of cooked quinoa)

    1/2 cup of chopped cilantro

    1 whole lime

    1 tablespoon olive oil

    1/2 cup red bell pepper

    1/2 cup green or red onion

    Measure 1 cup quinoa and cook according to directions on label. In a large skillet add a tablespoon olive oil over medium heat. Cook red bell peppers and onions for 1 minute. Add quinoa, chopped cilantro, and juice of the lime. Mix together in skillet. Cook for 2 minutes. Add a dash of salt and pepper to taste.

    —Massy Arias, www.massyarias.com