What to Eat After a Workout: Cherry Protein Bowl

What to eat after a workout? This post workout protein bowl combines protein and carbohydrates, along with tart cherries, for maximum exercise recovery!

What to eat after a workout

This post was created in partnership with Cherry Marketing Institute. All opinions are our own.

Do you plan the foods you eat after a workout? We hadn’t until now, but we recently learned that to help your muscles and energy recover, you should eat foods that contain both carbohydrates and protein within two hours of your exercise session. Here’s what to eat after a workout, and a great way to do it: this tart cherry protein bowl.

What to eat after a workout

What to eat after a workout

With this info in tow, we set about to create a recipe around the question, “What to eat after a workout?” We set out to create a protein bowl tart cherries, since they’re known for helping to recover after exercise. While this might look like a simple bowl of yogurt with random fixings, we’ve picked each component in this bowl for a specific reason:

  • Montmorency tart cherries: Studies suggest that Montmorency tart cherries may help you recover faster from exercise, decrease muscle pain and damage. Tart cherries contain compounds called anthocyanins, which block inflammation while preventing muscle damage.
  • Greek yogurt: Plain yogurt recommended for what to eat after a workout since it’s primarily made up of protein and carbohydrate content. (It also has healthy bacterial cultures that are good for your digestive system and overall well-being.)
  • Dried apricots are high in protein.
  • Pumpkin seeds, chia seeds, almonds, and cashews are high in protein and along with cherries, are also recommended for post-workout recovery.

More with tart cherries: Farro Salad with Feta & Cherries

What to eat after a workout

You’ll notice that we’ve used our favorite simple trick in this recipe. Instead of buying flavored, sweetened yogurt, we buy plain yogurt and sweeten it to taste with a little honey or maple syrup. This lets you customize the sweetness to your own preference with a natural sweetener, and avoids any additives in flavored purchased yogurts.

Also of note, the variety of cherries we’ve used here, Montmorency tart cherries, are not sold fresh since the fruits are very delicate when picked. Instead, they’re sold year round in dried, frozen, and juice forms. We also love that the fruit in this recipe is dried, making it an easy pantry meal if you have the yogurt on hand.

Tart cherry protein bowl

Want to fit in more exercise in your life? Try our 28 Day Workout Plan.

Did you make this recipe?

And now you know: what to eat after a workout! If you make this tart cherry protein bowl, we’d love to hear how it turned out. Leave a comment below or share a picture on Instagram and mention @acouplecooks.

This recipe is…

Vegetarian and gluten-free.

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Tart Cherry Post Workout Protein Bowl | A Couple Cooks

What to Eat After a Workout: Cherry Protein Bowl


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  • Author: a Couple Cooks
  • Prep Time: 10 minutes
  • Cook Time: 0 minutes
  • Total Time: 10 minutes
  • Yield: 1 serving 1x

Description

What to eat after a workout? This post workout protein bowl combines protein and carbohydrates, along with tart cherries, for maximum exercise recovery!


Scale

Ingredients

  • 2 tablespoons slivered almonds
  • 2 tablespoons cashew halves
  • 1 cup Greek yogurt
  • 1/2 to 1 tablespoon maple syrup or honey, to taste
  • 1/2 teaspoon vanilla extract
  • 2 to 3 tablespoons dried Montmorency tart cherries
  • 2 to 3 dried apricots
  • 2 tablespoons pepitas
  • 1 teaspoon chia seeds
  • 1 sprinkle of bee pollen, optional

Instructions

  1. In a small, dry skillet over medium heat, toast the almonds and cashews until browned and fragrant, stirring often, about 3 to 5 minutes.
  2. Mix the Greek yogurt with the maple syrup and vanilla extract.
  3. Roughly chop the cherries and apricots.
  4. Place the yogurt in a bowl, then sprinkle with all toppings (get creative!).

  • Category: Snack
  • Method: Raw
  • Cuisine: American

Keywords: What to eat after a workout, Protein bowl,

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About the Authors

Sonja Overhiser

Cookbook Author and writer

Sonja Overhiser is author of Pretty Simple Cooking, named one of the best healthy cookbooks of 2018. She’s host of the food podcast Small Bites and founder of the food blog A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Sonja seeks to inspire adventurous eating to make the world a better place one bite at a time.

Alex Overhiser

Cookbook Author and photographer

Alex Overhiser is an acclaimed food photographer and author based in Indianapolis. He’s host of the food podcast Small Bites and founder of the recipe website A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Alex is author of Pretty Simple Cooking, named one of the best vegetarian cookbooks by Epicurious.

8 Comments

  • Reply
    Analida's Ethnic Spoon
    April 2, 2017 at 8:22 pm

    Hi guys! Your protein bowl looks amazing. A bowlful of health! My daughter would love this.

  • Reply
    Tori//Gringalicious.com
    April 2, 2017 at 8:54 pm

    I can’t even….this sounds so good!

  • Reply
    Katie @ Whole Nourishment
    April 3, 2017 at 7:54 am

    Yummy looking protein bowl! A dried fruit, nut, and dark chocolate mix is my go-to snack, so I’m loving this post-workout snack idea. I have to import dried cherries from the US because they’re very hard to find here in Spain (as they were in Switzerland). But I do keep them stocked. Thanks for the inspiration Sonja!

  • Reply
    Victoria
    April 3, 2017 at 11:56 am

    Love the intuitive approach to post workout snacks/meals! Will definitely have to try this combo.

  • Reply
    Kari
    April 3, 2017 at 6:20 pm

    This looks delicious & great for recovery!
    kari
    http://sweetteasweetie.com/organic-roasted-cauliflower-grocery-outlet/

  • Reply
    Jessi
    April 5, 2017 at 1:04 pm

    That protein bowl looks so tasty!!! Great combinations of healthy and colorful ingredients.

  • Reply
    [email protected]
    April 5, 2017 at 4:24 pm

    Best post workout snack idea. This looks great!

  • Reply
    Kevin | economicalchef.com
    April 8, 2017 at 9:53 pm

    I love greek yogurt, I usually have it every morning after working but don’t usually make anything as exciting as this! Thanks for the cool recipe.

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