Quick and Easy Post-Workout Snack Ideas

Even if you’re not an athlete, post-workout snacks can be a useful tool to help support muscle growth and recovery. This article covers when you should have a post-workout snack, what the snack should be made up of, and 5 quick and easy snack ideas from a registered dietitian.

Benefits of a Post-Workout Snack

After a workout, your body needs protein and carbs to support muscle growth and recovery. However, newer research shows that you don’t need to stress about eating within 30 minutes like we used to believe. If you have a meal planned within a few hours after a workout, you probably don’t need a snack. But if you’re on-the-go or won’t be eating for 2+ hours, post-workout snacks can be incredibly helpful for muscle repair and also managing post-workout hunger spikes.

What should Post-Workout Snacks Be Made OF?

Post-workout snacks should primarily focus on protein and healthy carbs. Aim for 20-30 grams of protein and 30+ grams of carbs in your post-workout snack to best support muscle repair. The protein provides amino acids to re-build muscle tissue that you just broke down in your workout. The carbohydrates will replenish your glycogen (muscle carbohydrate) stores and provide energy for recovery.

The 5 Post-Workout Snack Ideas

1. Protein Shake

1 cup milk + 1 scoop protein powder + 1 frozen banana + ice (32 g protein, 43 g carb)
*Pro tip: shakes and smoothies will stay cold for hours in an insulated travel mug if you are on-the-go and want to prep it ahead of time.

2. Greek yogurt bowl

3/4 cup Greek yogurt + 1 cup raspberries + 1/3 cup granola (26 g protein, 43 g carb)

3. Cottage cheese toast

1 slice whole wheat toast + 2/3 cup cottage cheese + everything bagel seasoning + hot honey (22 g protein, 35 g carb)

4. Chocolate peanut butter overnight oats

1/2 cup rolled oats + 3/4 cup milk + 1/2 scoop chocolate protein powder + 1 tbsp peanut butter (28 g protein, 42 g carb)

5. Protein Bar + banana

1 protein bar with 20 g protein + 1 banana (21 g protein, 47 g carb)

Whether you’re a gym-goer or an outdoor activity lover, I hope this list of post-workout snack ideas gives you some inspiration for fueling after your activities! Leave a comment below what your favorite post-workout snacks are! If you’re looking for snack ideas before your exercise, check out this list of 10 pre-workout snack ideas.