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3 easy sandwich recipes to refuel you after exercising

August 31, 2020

Here are 3 easy and nutritious sandwich recipes that you can prepare to help you recover after a good and intensive workout activity.

One of the best ways on how to maintain good health while locked down at home is to exercise and do a lot of physical activities. There are a lot of easy workout options such as doing household chores, skipping rope, and light jogging in your front yard.

3 easy sandwich recipes to refuel you after working out

3 easy sandwich recipes to refuel you after exercising 




    If you want to really work up a good sweat, you can watch workout videos on YouTube or order gym equipment online and subscribe to a virtual fitness plan. Your home workout options are actually (almost) limitless so there is no excuse to forego physical health during the new normal. 

    Being mindful of good nutrition 


    A good intensive physical activity can really work up an appetite. What’s great about staying at home though is that you have the flexibility to prepare a light, nutritious, and satisfying snack. Contrary to what many people believe, it is not bad to have a portion-controlled meal after exercising. 

    In the end, it is having the right kind of food that is the secret to healthy post-workout snacks. As I had mentioned in a previous post, take advantage of the opportunity to prepare healthy meals especially now that you are at home on most occasions. 

    Eat to recover


    The amount of muscle that one will develop plus the rate in which one’s energy will be replenished will depend on the quality as well as the quantity of one’s after-workout meal.

    The critical window is the first hour immediately after exercising; what you will consume during that time will have a long-term effect on your body.

    Easy sandwich recipes using Baker John wheat bread
    Whole grain wheat bread

    As such, eat a balanced meal of carbohydrates and protein to help refuel your body and build muscles. By doing this, you will feel more energetic, whether in your next workout or in your daily household tasks.

    Healthy sandwich recipes for your post-workout snacks


    One of the easiest meals to prepare is sandwiches. Thus, here are three easy sandwich recipes that you can prepare using simple ingredients and healthy bread like Baker John Wheat Bread and Carrot Pandesal.

    Healthy Baker John wheat bread to make easy sandwich recipes
    Healthy wheat bread

    You can try these recipes whenever a craving hits you while working from home or after some physically-demanding activities. 

    A. Peanut Butter, Banana, Honey Sandwich


    Ingredients:


    • 2 tbsp all-natural peanut butter
    • 1 medium banana, sliced
    • 1 tbsp honey
    • 2 slices Baker John Whole Grain Wheat Bread, lightly toasted

    Procedure:


    1. Spread the peanut butter on a piece of bread.
    2. Put the banana slices over the peanut butter
    3. Drizzle honey over the bananas and peanut butter
    4. Place the remaining piece of bread over the sandwich and you are done 

    Nutritional benefits:


    This sandwich provides a good amount of fiber, carbohydrates, protein, and a balanced level of glucose that the body needs. This is good for that much-needed boost of energy after a tiring activity.

    Print this recipe


    healthy and delicious peanut butter, banana, and honey sandwich
    Healthy and delicious peanut butter, banana, and honey sandwich.

    Ingredients:
    • 2 tbsp all-natural peanut butter
    • 1 medium banana, sliced
    • 1 tbsp honey
    • 2 slices Baker John Whole Grain Wheat Bread, lightly toasted
    Instructions:

    1. Spread the peanut butter on a piece of bread.
    2. Put the banana slices over the peanut butter.
    3. Drizzle honey over the bananas and peanut butter.
    4. Place the remaining piece of bread over the sandwich and you are done.
    Yum

    B. Tuna Salad Sandwich


    Ingredients:


    • 1/4 cup tuna flakes, drained
    • 4 tbsp low/fat-free mayo
    • 1 tsp onion, minced
    • 4 slices olives
    • 2 slices Baker John Whole Grain Wheat Bread

    Procedure:


    1. Combine all the ingredients together and mix well until the mayo coats all solid components well
    2. Spread the mixture on a slice of bread
    3. Cover with the remaining slice of bread to form a sandwich 

    Nutritional benefits:


    The mixture of tuna and olives will help provide the body with its much-needed protein to build muscles. Use Baker John Whole Grain Wheat Bread for just the right amount of carbohydrates to build muscles and replenish energy.

    Print this recipe


    healthy and filling tuna salad sandwich
    Healthy and filling tuna salad sandwich.

    Ingredients:
    • 1/4 cup tuna flakes, drained
    • 4 tbsp low/fat-free mayo
    • 1 tsp onion, minced
    • 4 slices olives
    • 2 slices Baker John Whole Grain Wheat Bread
    Instructions:

    1. Combine all the ingredients together and mix well until the mayo coats all solid components.
    2. Spread the mixture on a slice of bread.
    3. Cover with the remaining slice of bread to form a sandwich.
    Yum

    C. Egg White Sandwich


    Ingredients:


    • 3 scrambled egg whites
    • 1 slice low-fat ham
    • 1 slice cheddar cheese
    • 2 slices Baker John Whole Grain Wheat Bread, lightly toasted

    Procedure:


    1. Stack the scrambled eggs, ham, and cheese on a slice of bread
    2. Use the remaining slice of bread to close the sandwich

    Another variation of this would be to do an egg salad sandwich. Mince all ingredients and combine them with low-fat mayo. Spread this onto the bread slices to form a sandwich. 

    Nutritional benefits:


    Eggs are a good source of protein, vitamins D, B6, and B12, plus zinc and iron. This sandwich is mostly egg whites, giving the body more Vitamin B2, and has the healthy goodness of Baker John Whole Grain Wheat Bread.

    Print this recipe


    Easy and filling egg white sandwich
    Simple and filling egg white sandwich.

    Ingredients:
    • 3 scrambled egg whites
    • 1 slice low-fat ham
    • 1 slice cheddar cheese
    • 2 slices Baker John Whole Grain Wheat Bread, lightly toasted
    Instructions:

    1. Stack the scrambled eggs, ham, and cheese on a slice of bread.
    2. Use the remaining slice of bread to close the sandwich.
    Yum

    Replace wheat bread with pandesal


    For those who prefer pandesal for their sandwich, a perfect and healthier option is Baker John Carrot Pandesal. It’s a good source of vitamin A that supports a healthy immune system and bone health. These tasty buns can also help provide the energy it needs to keep one active the whole day, even after a workout!

    Baker John carrot pandesal for making easy sandwich recipes
    Carrot pandesal

    It can be enjoyed it as is or spruced up with palaman such as jams (strawberry or blueberry go well with this!), peanut butter, or avocado with cream cheese. 

    Try these treats after your next hard session to keep you on track and help you achieve your fitness goals. Check out Baker John on Facebook (www.facebook.com/BakerJohnPH) to learn more about the brand.

    Epilogue 


    Maintaining good health is not really hard. Following a healthy lifestyle of eating conscientiously (a well-balanced diet) and exercising regularly can be a good start to your road to wellness. 

    On top of physical health, it’s also crucial to maintain your mental health. The adage “what the mind conceives, the body receives” couldn’t be truer. Learn to set your worries aside and focus on things one at a time. In the end, always strive to make positive and healthy choices.

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    25 comments

    1. These are all great ideas personally I would go for the peanut butter and banana. I have made honey and peanut butter on tortillas so this is my choice. Pandeal bread sounds good too.

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    2. I don't know why this even surprises me, but I am very intrigued by these breads! Kelli A

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    3. Yum, these sound like some amazing sandwiches. I always love having them for lunch.

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    4. I'm working on getting back into my nutrition and fitness, so thank you for the recipes! Now I don't have to search elsewhere for new recipes.

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    5. I am always so hungry after I exercise. I'll have to give some of these a try. It is nice to have easy and filling recipes for post workouts.

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    6. Such great ideas! I need to try this bread. I'm so bad about eating healthy after working out.

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    7. Richelle Escat14 July 2021 at 22:44

      Great ideas, I love the egg white sandwich, it's so delicious.

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    8. Scarlett Brooklyn15 July 2021 at 00:17

      This breads seems like a great brand. I would check this out on our market.

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    9. I prefer whole grain bread too. And these sandwiches are exactly what I need!

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    10. I love all these sandwiches, everything is delicious and healthy. I will def preparing this as my after workout food. Thank you!

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    11. These all sound like great options to eat after a workout. I've not tried or even heard of pandesal before that sounds like something I need to experiment with.

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    12. The bread looks like a great base for peanut butter and banana. The sandwich is going to be yum

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    13. I love a good healthy sandwich. I don't eat them to often though. These sandwiches all sound delicious.

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    14. These are great! My husband is a sandwich lover extraordinaire! I will make sure he reads this article for after workout snacks!

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    15. I love these simple sandwich ideas! PB and honey is one of my faves.

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    16. Those are all wonderful sandwich recipes and I've actually tried making tuna sandwich before and would love to try the other two as well.

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    17. That sandwhich looks delicious I love peanut butter sandwich any day.

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    18. Yep, household chores is my exercise. :) Also, during lockdown, we did a lot of DIY projects so that was exercise too. -LYNNDEE

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    19. Camilo M Villanueva Jr8 May 2022 at 03:08

      What struck me most about this article is the concept of eating to recover.

      I haven't looked at eating that way before and it made me see sandwiches differently.

      Awesome quick snack recipes here!

      Sincerely,
      HAPPENINGPH.com

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    20. Jowana Gumboc8 May 2022 at 03:08

      I will recommend this foods to my sibling. Ang hilig nya talaga magworkout every morning sa terrace. Thanks for sharing 😊

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    21. Ramil Hinolan8 May 2022 at 03:08

      I think I better try to prepare the one with peanut butter, honey and banana. We have peanut butter inside the ref for so long, so I guess it is time to use it so we can discard it finally. https://www.thecityrat.com

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    22. Yes, sir. You can never go wrong with peanut butter sandwich.

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    23. Thank you so much, sir. Yes, food can be our medicine.

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    24. Kristine D. Quipit8 May 2022 at 03:11

      I want to try all of these especially the Egg white sandwich, I love scrambled eggs 😍tyaka after ko po kasi mag exercise nagtutubig lang po ako, kaya thankyou po for sharing this 😊

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    25. I Liked it. Especially Tuna Salad Sandwich..Fabulous..
      food that starts with M

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