6 Delicious Post Workout Snacks

6 Delicious Post Workout Snacks

shot of a bottled water with fitness weight & apple

Here’s what you should eat before a workout, but what you eat after your workout is even more important! Ideally, within the hour after your workout is complete, you want to focus on replenishing your body with the proper fuel it’ll need to aid in recovery. Skimp on calories or wait too long to refuel and you risk feeling fatigued and are more prone to injury. If your next meal isn’t within the hour, plan to have a snack on hand.

The Perfect Combination
The perfect post-workout snack includes both carbohydrates and protein. You need carbs to replace the muscle glycogen (the storage form of carbohydrates in the body) that was depleted during exercise. Protein is needed to repair damaged muscle tissue. The number of calories your snack should contain depends on how long until your next meal and the intensity of your workout. These perfectly combined snacks will refuel you after a 45-60 minute moderate-intensity workout. Be sure to pair any post-workout snack with at least 8 to 10 fluid ounces of water.

Snack #1: Open-faced peanut butter sandwich
Peanut butter and bananas are both great sources of potassium, which can help decrease the risk of post-workout muscle cramps.


  • 1 slice whole grain bread
  • 1 tablespoon all natural peanut butter
  • ½ sliced banana


Snack #2: Turkey & avocado sandwich
The protein in the turkey and the healthy fat in the avocado will ensure you are satiated until your next meal.


  • 1 brown rice cake
  • 2 ounces of turkey
  • ¼ avocado, sliced


Snack #3: Whole-wheat pita & hummus
Whole grains carbs from the pita combined with protein from pureed chickpeas (AKA hummus) are a delicious combo.


  • 1 small whole wheat pita
  • ¼ cup hummus
  • 1 small cucumber, sliced


Snack #4: Cottage cheese & fruit
Cottage cheese is an underappreciated source of protein and carbs. Fresh fruit will also provide a quick post-workout boost.


  • ¾ cup low-fat cottage cheese
  • ½ cup fresh fruit (like melon or berries)


Snack #5: Eggs & toast
Eggs are one of the cheapest and easiest sources of high-quality protein. Hard-boil a dozen eggs over the weekend for easy snacking all week long.


  • 1 slice whole wheat toast
  • 1 hard-boiled egg, chopped


Snack #6: Chia seed pudding
Chia seeds are rich in omega-3 fats, a natural anti-inflammatory, which can help ease muscle soreness after exercise. No cooking required, just let chia seeds soak in water or milk overnight and flavor with a touch of sweetener. Top with fresh fruit for the perfect post-workout snack.

Recipe to try


Tell Me: What are your go-to post-workout snacks?

  • Gail {A Healthy Hunger}
    Posted at 10:18h, 29 March Reply

    It’s not a new idea, but I like a smoothie. Made with fruit and Greek yogurt for protein, it gives me anti-oxidants, nutrients, some hydration AND I like a “treat” for my hard workout.

  • Sally Giles
    Posted at 02:38h, 07 January Reply

    Great content! This is exactly the sort of thing I was looking for. Thanks for your help 🙂

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