10 Best Post-Workout Snacks, as Recommended by Dietitians
It's important to eat after you exercise, but the quality of your post-workout fuel matters. Although a hard sweat sesh may leave you craving the convenience of fast food, what you decide to eat after your workout has a big impact on your body's ability to refuel and recover. To help you make the best decisions, healthy post-workout snacks are key. We're talking snacks packed with plenty of carbs and protein, so that you leave the gym feeling full and energized for the rest of the day (or even the next day's workout).
Post-workout snacks also make it easier to fuel up quickly after you exercise. Our experts generally recommend eating within 30 minutes of finishing your workout to help with recovery — although that window may extend up to several hours, especially if you had a larger pre-workout meal. If you're tired of protein shakes and looking for healthy snack inspiration, we asked dietitians to share their recommendations for the best post-workout snacks. Read on and add a few of these picks to your grocery list before your next workout.
Experts Featured in This Article:
May Zhu, MBA, RDN, is a registered dietitian nutritionist, and the creator of Nutrition Happens — a platform centered around wellness and nutrition.
Marisa Moore, MBA, RDN, LD, is a registered dietitian nutritionist, as well as a food and culinary nutrition expert.
Maya Feller, MS, RD, CDN, is a registered dietitian nutritionist and nationally recognized nutrition expert.
When to Eat Post-Workout
"What you eat and whether you actually need a snack depends on the duration, intensity, and timing of your workout, but also what you ate before," says Marisa Moore, MBA, RDN, LD. After more intense workouts, it's important to eat a good post-workout snack or meal that "contains a combination of carbs and protein to help replenish energy stores and promote muscle synthesis," she says. After a lower-intensity workout or shorter routine, you may not need to eat a post-workout snack — especially if you ate not long before your workout or you're eating another meal soon.
On that note, your post-workout fuel can be a meal or a snack, depending on the time of day, how hungry you are, and what fits into your schedule, says Maya Feller, MS, RD, CDN. For instance, if you're a morning exerciser, you might be better off eating a full breakfast after your workout, rather than just a snack. If there's a break between your workout and your next meal, then maybe a snack is best. Moore puts it simply: "If it's time for a meal, have a meal. If you are a couple of hours away from mealtime, have a snack."
What to Eat Post-Workout
Whatever you eat, make sure there's a good mix of carbohydrates and protein. "Protein helps repair, build, and maintain muscle post-workout, but carbs will also help replenish glycogen stores and aid with recovery," says May Zhu, MBA, RDN. Studies show that consuming carbs and protein together after exercise can maximize protein and glycogen synthesis (the process by which your muscles repair themselves and store energy for future use).
How much protein should you shoot for, exactly? "The amount of protein [needed] depends on the individual, type of workout, intensity, and duration of the exercise," Feller says. To give you a general idea, Zhu says to aim for around two to three grams of carbs for every one gram of protein. As for fats? "A little bit of healthy fats included will most likely not affect your post-workout meal or snack either way," Zhu says. While fat isn't as helpful for muscle repair and recovery (as compared to carbs and protein), Feller says there also isn't any evidence showing that post-workout fat intake is a bad thing.
Best Post-Workout Snacks
We asked dietitians for their favorite post-workout snacks, and their picks are just as delicious as they are nutritious. Read on for their healthy (and convenient) recommendations to help you fuel up after your next gym sesh:
- Greek Yogurt With Berries: A parfait combines protein-packed Greek yogurt with carbs from fruit, plus a healthy dose of probiotics, vitamins, and minerals. It's a great choice after a morning workout, and you can make it a meal by increasing the portion size and adding granola, nuts, seeds, or other toppings. Vegan yogurt works too, as long as it has a good amount of protein (think: 10 grams or more).
- Homemade Trail Mix: While store-bought trail mix is delicious and convenient, it can contain a lot of unnecessary sugars. Make your own by combining dried fruit with nuts and seeds, and you have a post-workout snack that's full of protein and carbs and is easy to stash in your gym bag.
- Cheese and Whole-Grain Crackers: As if we needed another excuse to eat cheese and crackers. Zhu recommends using whole-grain crackers, and Moore likes string cheese for this combo. You can also choose another high-protein cheese like parmesan, Swiss, gouda, or mozzarella.
- Peanut Butter Sandwich: This childhood classic is a great way to get carbs and protein after a workout. Bonus points: it's portable for refueling on the go. If you're not quite as hungry, opt for just one slice of toast with peanut butter on top.
- Smoothies: As with trail mix, homemade is better than bottled because you can control what's inside. Zhu recommends making your own protein-rich smoothie with fruit and Greek yogurt, protein powder, or even cottage cheese to make sure you're getting protein in addition to carbs.
- Eggs and Toast: We love this post-workout snack because it can be your standby while adjusting the portion size to your needs. Each egg has about six grams of protein, so opt for two as a snack, or add a third egg and extra toast if you want a full meal. And there are plenty of variations: scrambled, fried, sunny side up, or eggs-in-a-hole are all delicious and full of the protein and carb combo you need.
- Chocolate Milk: Chocolate milk is a beloved post-workout classic because, according to Zhu, research shows it has an ideal carb-to-protein ratio for post-workout nutrition recovery. If you're dairy-free or vegan, you can swap in a dairy-free option — just keep an eye on how much protein your plant-based milk has.
- Apples With Peanut Butter: This snack is good any time of day, but after a workout, it's the perfect way to refuel, with carbs from the apple and protein from the peanut butter (smooth or crunchy . . . we don't judge).
- Protein Bars: While protein bars are incredibly convenient, Moore cautions to remember that they're not all created equal. Zhu recommends looking for a bar with whole-food ingredients and limited added sugars and artificial sweeteners, or consider making your own protein bars at home.
- Grilled Chicken With Sweet Potatoes: Less of a snack and more of a meal, but if your stomach is growling when you finish your workout or it's time for lunch or dinner, this is a great post-workout meal to fill you up. Grilled chicken provides protein, while sweet potatoes offer complex (and delicious) carbs.
— Additional reporting by Chandler Plante
Kaley Rohlinger is a freelance writer for PS who focuses on health, fitness, food, and lifestyle content. She has a background in the marketing and communications industry and has written for PS for over four years.
Chandler Plante is an assistant editor for PS Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.