We’ve written a few posts about keto-friendly snacks here on the blog, partially due to the fact that this is an area where many people struggle in terms of maintaining a low-carb, high-fat way of eating. But today I’d like to talk about snacks as a form of post-workout nutrition, rather than simply an indulgence to be enjoyed between meal times.
Post-workout nutrition is incredibly important as that is when the muscles are primed for optimal nutrient absorption. Most post-workout snacks and shakes however, are laced with some form of carbohydrate, and usually a simple carbohydrate source to spike insulin levels.
If you’re following a low-carb diet plan such as Keto or Atkins, finding a quick, easy, nutritious, and anabolic post-workout snack can be a little tricky. Fear not however, because we’ll now be taking a look at a few quick and simple post-workout snack ideas that will feed your muscles and fuel your body.
Cheesey Tuna Post-workout Refuel
Protein is essential for the growth and repair of muscle tissue, which is why this snack is a great post-workout refuel meal. The cottage cheese is rich in casein proteins, which are slow release proteins, whereas the tuna is absorbed much more quickly, giving your muscles the best of both worlds. Plus, it’s super simple and easy to make!
- 100g flaked tuna
- 200g cottage cheese
- Half a cup of grated white cheddar
- Half a teaspoon of paprika
- Salt and pepper
- Combine the tuna and cottage cheese together in a bowl, mixing thoroughly
- Take baking tray and line with greased parchment paper
- Spread the tuna mixture over the parchment paper, patting down with a spoon until the mixture is of an even thickness
- Sprinkle over the cheddar cheese and the paprika, and pop under the grill until the cheese has melted and starts to turn golden
If you want to make this snack even more fuss-free, you could skip out on the grilling all together. Simply combine all the ingredients into a bowl, and then tuck in using celery and cucumber stick ‘spades’ to scoop it all up.
Almond Butter and Celery Sticks
Remember, Keto is all about the fats! Consuming larger amounts of fats and less carbohydrate in your diet is key to ketogenic weight-loss. As well as refuelling your body with post-workout protein, its a good idea to snack on healthy fats too, as they are what will fuel your body and fire up your metabolism.
This next snack is absolutely perfect as it is delicious, nutritious, and is so simple to make. Seriously, I’m talking about an ‘only four ingredients’ kind of simple!
- 4 tbsp of natural organic almond nut butter
- 1 teaspoon of olive oil
- A pinch of sea salt
- A few celery sticks cut into batons
- Take your nut butter and place it into a small bowl or Tupperware. Be sure you’re using an all natural variety, with no added sugars.
- Mix in the olive oil, stirring vigorously. Add more oil if needed, until the mixture is the consistency of yoghurt
- Take your celery sticks, rinse them well, and cut them into batons
- Add a pinch of salt before digging in!
You can substitute almond nut butter for any other butter, as long as it is all natural and has no added sugars. If in doubt, always check the label. The list of ingredients should include nuts, and nothing but nuts!
Sometimes, time is against you, so you’ll want something quick, easy, and nutritionally balanced for after you train. Boiled eggs are perfect as they’re rich in protein, minerals, vitamins, healthy fats, and they boast a complete amino acid profile.
Now, I won’t insult your intelligence by giving detailed instructions on how to boil a bunch of eggs. Everyone seems to have their own method for boiling the perfect egg, and I’ve found that not everybody shares my belief that hard-boiled eggs should be solid as a rock.
So, in place of a biased description of egg-boiling best-practices, here are a few suggestions for preparation instead:
- Cook the eggs in batches in order to save yourself time. They will keep in the fridge for up to a week
- When you’re done boiling the eggs, immediately place them into ice-cold water in order to stop them from continuing to cook inside their shells
- Peel the eggs when they’re still slightly warm as it will be much easier to remove the shell. Try tapping with a spoon and rolling the egg between the palms of your hands to loosen the membrane
- Pop into a Tupperware with a couple of frozen, reusable ice-cubes to keep them cool in your gym bag, ready to eat straight after training
Chicken and Avocado Lettuce Wraps
This next recipe can also be made in advance and taken with you to the gym. Alternatively, you can make it soon as you get home from training, as it’s also super quick, easy and hassle-free (are you noticing a theme here?)
- 3 large lettuce leaves
- Half a diced avocado
- A handful of natural organic peanuts (unsalted)
- Olive oil
- 2 cooked diced chicken breasts
- A quarter of a shredded carrot
- Seasoning to taste (black pepper and garlic salt works well)
- In a bowl, combine the chicken, avocado, carrot, olive oil, and seasoning
- Take a large lettuce leaf, spoon a generous serving of the mixture into the leaf, sprinkle with a few peanuts, and carefully roll into a wrap
- Repeat with the other leaves, and if necessary, use a skewer or toothpick to keep the wraps whole
What are your favourite low-carb snacks to enjoy post-workout? Or, more importantly – how do you like your eggs?? Does anyone out there agree with my zero runny yolk policy?
We’d love to hear about it, so please share your thoughts with us in the comments section below 🙂