I’m a Nutritionist: Here’s the 10 Healthiest Snacks You Can Possibly Eat Post-Workout

As a seasoned nutritionist, I recommend having a high-protein post-workout meal within two hours of your workout. You must tailor your post-workout snack according to the intensity and duration of your workout for optimal recovery.

In this article, I will share 10 balanced, healthy snack recipes that will boost energy and muscle recovery (1). Plus, these post-workout snacks are easy to whip up and carry to the gym or office.

Keep in mind that these are just snacks, not meal replacements. They can curb cravings and supply your muscles with the much-needed nutrients to jumpstart the repair process, but you still need balanced meals for long-term muscle and strength building.

Without further ado, here are the 10 snack recipes you must add to your arsenal:

1. Protein Smoothie Bowl

How can a list of post-workout snacks be complete without a protein smoothie? You can make a protein smoothie using protein powder, green leafy vegetables, and fruits. Add toppings of your choice and enjoy these as a snack rather than a drink.

Ingredients:

• Protein powder
• Spinach
• Banana
• Almond milk
• Berries
• Nuts
• Seeds

Preparation: 

1. Blend protein powder, spinach, banana, and almond milk until smooth.
2. Pour into a bowl.
3. Cover and put it in the refrigerator.
4. Top with fruits, nuts, seeds, or any desired toppings of your choice.

Timing tips: Keep your smoothie and the toppings separately and combine them when you serve them post-workout.

You can mix and match ingredients to create different flavors. With unflavored protein powder, you can try adding pumpkin with cinnamon, coffee with a touch of cocoa, or pineapple and coconut milk for a tropical flavor.

2. Hummus and Vegetable Sticks

Hummus is a savory Middle Eastern dip that has gained popularity worldwide. Its main ingredient is chickpeas, a great source of plant-based protein and fiber. This recipe uses tahini or sesame seed paste.

Ingredients:

• Chickpeas
• Tahini
• Lemon juice
• Garlic
• Olive oil
• Salt
• Fresh vegetables (carrots, cucumbers, and bell peppers)

Preparation:

1. Blend tahini paste with chickpeas, garlic, and lemon juice.
2. You can use olive oil to adjust the consistency and garnish with some paprika and parsley.
3. Serve with freshly cut vegetable sticks.

Timing tips: You can snack on this anytime after your workout for a quick replenishment. This will hold you till it’s time for your larger postworkout meal an hour or two later.

Sesame seeds are good sources of minerals, vitamins, and antioxidants (3). Just 100 grams of sesame seeds contain about 17.7 grams of protein. You can have hummus with fresh vegetable sticks like carrots, cucumbers, and bell peppers. This adds more vitamins, minerals, and fiber to your postworkout snack. Including more fiber in the diet helps prevent constipation.

3. Apple Slices with Almond Butter

The almond butter in this snack provides protein for muscle recovery, while the carbs in apples provide quick energy.

Ingredients:

• Apples
• Almond butter

Preparation:

1. Wash the apple and slice it into wedges.
2. Serve with almond butter on the side as a dip.

Timing tips: Spread almond butter on each slice for a convenient and portable snack that can be eaten immediately after your workout.

Almond butter is nutrient-dense, with an impressive array of nutrients ranging from protein to fats, vitamins, and minerals. It is rich in copper, magnesium, and manganese. Its healthy fat content promotes satiety and supports muscle repair.

4. Hard-Boiled Eggs

Hard-boiled eggs are considered the simplest and healthiest post-workout snacks. Eggs are a complete protein source and contain all the essential amino acids needed for muscle recovery and growth.

Ingredients:

• Eggs

Preparation:

1. Place eggs in a pot and immerse them in water.
2. When the water starts to boil, reduce heat and simmer for 10 to 12 minutes.
3. Remove from the stove and cool under cold water.
4. Peel the shell, and your boiled eggs are ready.
5. Have them with salt, pepper, and seasonings of your choice.

Timing tips: Snack on these hard-boiled eggs anytime after your workout.

Chop the boiled eggs and add them to a salad or wrap for added protein. Eggs are a versatile protein source that can be enjoyed in many ways. Scramble them, serve them sunny side up, or make a frittata with cheese and chopped vegetables.

5. Greek Yogurt With Berries

Greek yogurt topped with nuts, berries, and honey is a simple yet satisfying option that packs quite a flavorful punch. This snack is packed with protein and other essential nutrients.

Ingredients:

• Greek yogurt
• Fresh or dried berries (strawberries, blueberries, and raspberries)
• Nuts (almonds and walnuts)
• Honey

Preparation:

1. Pour a cup of Greek yogurt into a bowl.
2. Top it with a handful of berries and chopped nuts.
3. Drizzle some honey over this to add a touch of sweetness.

Timing tips: It’s best to have this snack within 30 minutes to an hour after your workout to maximize muscle recovery and replenish your energy stores.

Greek yogurt provides the protein necessary for muscle repair and growth. It also contains minerals such as calcium and magnesium (2), which are essential for muscle functioning and bone health.

The nuts add a satisfying crunch and texture to your snack while introducing healthy fats and antioxidants. Nuts are rich sources of powerful antioxidants, including omega-3 fatty acids and vitamin E.

Adding berries helps enhance the flavor and nutritional value of your post-workout snack. The carbs in berries and honey replenish your glycogen stores and reboot your energy levels. Berries are packed with antioxidants such as vitamin C and flavonoids; these help reduce inflammation, protect your cells from damage, and support recovery post-exercise.

6. Cottage Cheese and Pineapple

The contrasting textures of creamy cottage cheese and sweet, juicy pineapple create a refreshing and satisfying post-workout snack. Cottage cheese is rich in protein, while pineapple offers you essential nutrients and digestive enzymes such as bromelain.

Ingredients:

• Cottage cheese
• Fresh pineapple

Preparation:

1. Cut the fresh pineapple into bite-sized chunks and cottage cheese into cubes of similar size.
2. Devour with a spoon.

Timing tips: You can enjoy this snack within 30 minutes to an hour after completing your exercise session. This allows your system to efficiently utilize the protein from the cottage cheese and the pineapple’s carbs to replenish your energy stores and kick-start the muscle recovery process.

The casein protein in cottage cheese is known for its slow-digesting nature, which offers sustained support for post-workout muscle recovery. Cottage cheese also provides a good dose of calcium for maintaining strong and healthy bones.

Pineapple is so high in vitamin C that you can get over 100% of the recommended daily intake in just one serving. The natural sugars in pineapple help replenish your energy levels. The bromelain in pineapple is an enzyme known for its potent digestive properties. It can help reduce inflammation and boost post-workout recovery.

7. Chickpea Salad

Here’s another recipe using chickpeas. Beyond their protein content, chickpeas contain plenty of vitamins and minerals and a good amount of fiber (4).

Ingredients:

• Chickpeas
• Lemon juice
• Olive oil
• Salt
• Pepper
• Diced vegetables (tomatoes, cucumbers, and onions)

Preparation:

1. Mix cooked chickpeas, diced veggies, lemon juice, olive oil, salt, and pepper in a bowl.
2. Garnish with cilantro leaves or other herbs of your choice.

Timing tips: Have chilled chickpea salad as a side dish or the main meal after your workout.

Make a dressing using olive oil, salt, and pepper. If you add an egg to the ingredient list, you can whip up a creamy mayonnaise-based salad dressing. There’s no need to be afraid of the fats in your meals. Low-fat diets can mess up your hormones, while healthy high-fat diets help balance your hormones and support weight management.

8. Sliced Turkey and Cheese Roll-Ups

Deli turkey slices and cheese slices rolled with sliced tomatoes, cucumber, or bell peppers — doesn’t that sound delicious? The turkey slices and cheese are good protein sources. This meal also offers you fats and fiber to keep you satiated.

Ingredients:

• Deli turkey slices
• Cheese slices
• Tomato slices
• Cucumber or bell pepper.

Preparation: 

1. Lay out the turkey slices and place a slice of cheese on each.
2. Add thin vegetable slices of your choice.
3. Roll up tightly.
4. You can use a toothpick to hold the roll in place.

Timing tips: Sliced turkey and cheese roll-ups are a convenient finger food that can be eaten anytime after your workout snack.

Add some relish, jalapenos, or other flavorings of your choice, and wrap this up in lettuce leaves to make a protein-packed post-workout snack.

9. Chia Pudding with Fruits and Nuts

Here’s a dessert that serves as a post-workout snack and satisfies your sweet tooth. Chia seeds are good sources of protein, fiber, and omega-3 fatty acids. Adding almond milk to chia seeds creates a creamy pudding that is a treat for your senses.

Ingredients:

• Chia seeds
• Almond milk
• Honey

Preparation: 

1. Mix chia seeds with almond milk and honey in a bowl or jar.
2. Keep it in the refrigerator for a few hours until it thickens into a pudding-like consistency.
3. Top up with some nuts and fruits, drizzle with honey, and your delicious post-workout snack is ready.

Timing tips: This refreshing post-workout snack can be eaten immediately after your workout or as a dessert with your main meal.

Dust some cocoa powder or cinnamon powder for added flavor and texture, and serve this snack chilled.

10. Dark Chocolate Clusters with Dried Blueberries and Almonds

Dark chocolate contains antioxidants that help reduce inflammation and improve heart health (5). Dark chocolate with dried blueberries and almonds creates a delicious and satisfying combination of protein, antioxidants, and healthy fats.

Ingredients:

• Dark chocolate with at least 70% cocoa
• Dried blueberries
• Almonds

Preparation:

1. Melt some dark chocolate in the microwave or a double boiler and stir till smooth.
2. Add dried blueberries and chopped almonds to the melted chocolate and mix well.
3. Drop spoonfuls of the chocolate mixture, spaced apart, on a parchment paper.
4. Keep this in the fridge to set.
5. Once it hardens, your dark chocolate clusters are ready to eat.

Timing tips: Enjoy this snack anytime post-workout to satisfy your sweet tooth while getting a quick burst of energy and nutrients.

There’s no doubt that these chocolate clusters are a treat for your senses. But practice moderation and have just a few of them after your workout. An hour or so later, you can have a more complete post-workout meal for effective muscle recovery.

Conclusion

These post-workout snacks are packed with protein and essential nutrients. They will re-energize you after a tiring workout and are designed to boost muscle repair and rebuilding.

You can mix and match these snacks to create larger post-workout meals. You can adjust the portion sizes and ingredients based on your nutritional needs and taste buds.

References:

1. Stephen van Vliet., et al. (2018). “Achieving Optimal Post-Exercise Muscle Protein Remodeling in Physically Active Adults through Whole Food Consumption.” Nutrients, 10(2), 224.
2. Sumi, K., et al. (2023). “Nutritional Value of Yogurt as a Protein Source: Digestibility/Absorbability and Effects on Skeletal Muscle. Nutrients,” 15(20), 4366.
3. Wei, P., et al. (2022). Sesame (Sesamum indicum L.): “A Comprehensive Review of Nutritional Value, Phytochemical Composition, Health Benefits, Development of Food, and Industrial Applications.” Nutrients, 14(19), 4079.
4. Jukanti, A., et al. (2012). “Nutritional Quality and Health Benefits of Chickpea (Cicer Arietinum L.): A Review.” The British Journal of Nutrition, 108(Suppl 1), S11-S26.
5. Samanta, S., et al. (2022). “Dark chocolate: An overview of its biological activity, processing, and fortification approaches.” Current Research in Food Science, 5, 1916–1943.

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