What are Healthy Post Workout Snacks?+ Recipes!
- jaimepalinchak
- Jul 6
- 8 min read
Let’s talk post workout snacks. Most of us are hungry after exercising and ready to grab something to eat, but it’s determining what to eat that can be tricky.
I'm breaking down why post workout snacks matter, and some healthy and delicious snack ideas that will leave you feeling refueled!
Why Post Workout Snacks Are So Important
So, what’s the deal with post workout snacks? If you’re super confused about what kind of food to grab after a workout, you’re not alone. There’s mixed messaging about what’s “healthy” and what’s not. And, while it seems like protein shakes are one of the most commonly reached for options, not all of these powders are healthy, and they aren’t the only choice!
The truth is that there’s no one-size-fits-all post workout snack option.
But, one thing that IS clear is that eating after a workout is important.
Replenishing our body after working hard during a workout can help:
Support muscle regrowth and muscle repair.
Replenish glycogen stores.
Boost overall recovery by giving your body what it needs to replenish after a good workout.
Combat post-workout fatigue.
When Should You Eat Your Post Workout Snack?
While there’s no one hard rule, ideally you’ll want to eat something as soon as possible after your workout.
It is typically optimal to eat a meal that contains both carbohydrates and protein within two hours of your workout. Carbohydrates are important to help replenish glycogen stores and protein is important to support muscle growth as well as repair.
However, note that when it comes to post workout snacks and meal timing, you should eat when you’re hungry! Hungry right after your intense workout? Eat! Just had a snack before your workout? You may be able to get away with pushing that post workout snack or meal a bit. Do what feels best for you, but strive to refuel with something nourishing within that two-hour window — your muscles are counting on it.
What Should You Eat After a Workout?
We know that both carbohydrates and protein are important after a workout, but what are the best food options to enjoy after a workout? Some of the best foods are going to be those that are easy to digest — this will make it easier for your body to absorb the nutrients you are ingesting, which is key for supporting post-workout recovery.
Another thing to keep in mind when selecting your post workout snack or making a post workout meal is to aim for balance, getting some complex carbs, clean protein, and healthy fat into your snack or meal of choice.
Here are some delicious food options.
6 Delicious Post Workout Snack Ideas
#1 Coconut Milk Yogurt + Fruit
This snack offers a little bit of everything — healthy fats, protein, and complex carbs. It’s the balance the body needs to repair after a workout. So, try choosing some lower sugar fruits like berries, and top your coconut milk yogurt with some hemp seeds for some added plant-based protein.
Here’s a quick and easy recipe to try.
Dairy-Free Post Workout Yogurt Bowl
Make this yogurt bowl before your workout and store it in the fridge so you have a nourishing snack just waiting for you after your workout.
Ingredients
1 cup coconut milk yogurt
1 cup berries
1 tbsp flaxseeds
1 tbsp chia seeds
Drizzle of honey
Directions
Add the yogurt to a serving bowl and top with berries.
Sprinkle with flax and chia seeds.
Drizzle with honey.
Enjoy!
#2 Banana Slices with + Almond Butter & Hemp Seeds
Here’s an easy snack option that can be made in less than 5 minutes. Just slice up a banana and add some almond butter and a sprinkle of hemp seeds.
You’ll get the fat, protein, and carbs, and some added potassium and magnesium from the bananas to help with any post workout muscle cramping (win!)
#3 Avocado Toast
A delicious and highly nutritious post workout snack, avocado toast is always a good idea! Make it as healthy as possible with some gluten-free toast and add a fried egg and some spinach to take this healthy snack to the next level.
Simply mash an avocado with some lemon juice, salt, and pepper and add it to your whole grain toast!
#4 Oatmeal + Nuts & Fruit
Oatmeal is one of those foods that can be enjoyed at any time of the day, and post workout is a great time. Serve with some nutrient-dense toppings like nut butter, fresh fruit, and chia seeds.
You now have a balanced post workout snack that is not only delicious but super versatile. Try out other healthy toppings like shredded coconut and cacao nibs to see what variation you like best.
#5 Hummus + Sliced Veggies
Protein plus fiber. It’s the perfect pair, and hummus happens to contain quite a bit of each. Your body needs protein to help support muscle growth and repair, and the fiber can help keep blood sugar levels in check.
Pair some hummus with some bell peppers and celery as a nutritious post workout snack that can be enjoyed any time of the day.
#6 Let's Talk Protein Shakes!
Many of us know that including protein in our post-workout routine is important for repairing and rebuilding muscles. And while it would be nice if all of us had the time to whip up a freshly cooked chicken breast or a gourmet egg omelet after our sweat sesh, thanks to our busy lifestyles, that dream simply can’t be a reality for many of us, at least not all the time.
Protein shakes are one of the most common grab-and-go snacks after a good workout, but they aren’t always that healthy. Many powders contain artificial ingredients (like sweeteners and fillers). Some are also dairy-based, which isn’t going to be the best choice for someone who doesn’t tolerate dairy well.
Are Post Workout Protein Shakes Healthy?
Depending on the ingredients included, a post-workout protein shake can be incredibly healthy. While it is true that there are some protein shakes that are loaded with sugary ingredients and other unsavory additions, it is entirely possible to create a healthy protein shake that is actually going to support your health goals.
5 Healthy Protein Powders
Your first step to making a healthy protein shake is to include a source of protein. From nut butters to yogurt to even chickpeas, there are many ways that protein can be included in your healthy protein shakes.
Of course, the ever popular protein powders can be a perfectly convenient and good-for-you addition to protein shakes as well. If you are on the hunt for the best choice for your concoction, here are descriptions of common types.
Whey Protein Powder
As a bioavailable source of protein, whey protein is one of the most popular choices when it comes to powders, thanks to its easy digestibility factor. Whey protein provides all of the essential amino acids, and it dissolves easily in liquids. Whey protein is milk-based, so it won’t be a good option for people who have a milk allergy.
Casein Protein Powder
Like whey protein, casein protein powder is milk-based. Your body absorbs casein slower than whey, so it is a nice option for people who can benefit from having a more filling and satisfying addition. Casein protein also provides all of the essential amino acids.
Egg Protein Powder
Of all whole foods, eggs have the highest protein digestibility-corrected amino acid score (PDCAAS), or a measure of a protein’s quality and digestibility. And like the milk-based options, egg protein contains all of the essential amino acids.
Pea Protein Powder
Pea protein powder is made from the yellow split pea and is a complete plant-based protein source. Pea protein is also a source of branched-chain amino acids, which could be an important factor for some.
Hemp Protein Powder
Hemp protein powder is a plant-based protein source made from hemp seeds. These seeds are a source of omega-3 fatty acids, which may offer anti-inflammatory benefits.
5 Delicious Healthy Protein Shake Ingredients
The key to making a healthy protein shake is to include the right ingredients in your recipe. And thankfully, there are many options to choose from that can help you enjoy a nourishing, delicious, and protein-packed drink in no time. This is not an exhaustive list of options.
Protein Powder (if using as your protein source)
Protein powder may be the most obvious addition to your protein shake. As a quick and easy protein source, no matter which variety you choose, adding a scoop to the mix will give your shake a boost of this macro without any need to chop, wash, or measure.
Frozen Bananas
Frozen bananas can be a naturally sweet source of carbs, which bodies need after a workout, in addition to protein for proper recovery. To have frozen bananas on hand, simply toss some peeled bananas into a freezer bag and store in your freezer. Once you are ready to make your shake, your banana will be frozen and ready to be enjoyed.
Milk
Shakes need some liquid, and milk certainly fits the bill. No matter whether you are choosing dairy, almond, soy, or another milk variety, adding this calcium-packed liquid can help make your healthy shake smooth and delicious.
Greens
For a boost of micronutrients, antioxidants, and fiber, a handful of spinach, kale, or other greens are a great addition to your protein shake.
Nut Butter
If you aren’t a fan of protein power, or if you want even more protein in your shake than what your protein powder can give you, adding nut butter to your shake can help you accomplish your goal. From almond to cashew to even walnut, any variety of nut butter you choose will be a delicious addition to your macro-packed shake.
Post Workout Protein Shake Recipes
Having some post-workout protein shake recipes on-hand can be a lifesaver when you are finished with your exercise routine, and you need to get some nutrition into your belly stat. If you are on the hunt for some delicious post-workout protein shake recipes, here are some for you to keep on hand for when you are ready to whip one up:
Nutty Banana Protein Shake
Ingredients:
1 cup milk of choice
1/2 frozen banana
1 tablespoon almond butter
1 cup ice
2 pitted Medjool dates
1 tablespoon chia seeds
Directions:
Step #1: Place all ingredients in a blender and blend until smooth.
Rise & Shine Protein Shake
Ingredients:
1 cup almond milk
1 frozen banana
½ cup frozen blueberries
1 scoop protein powder
1 tbsp almond butter
½ tbsp honey
1 tsp vanilla extract
1 tbsp ground flaxseed
1 pinch sea salt
1 handful ice cubes
Shredded coconut, to serve
Honey, to drizzle
Directions:
Step #1: Add all ingredients minus the shredded coconut to a high-speed blender and blend until smooth.
Step #2: Pour into a glass and top with desired toppings.
Blood Sugar Balancing Almond Butter Smoothie
Ingredients:
1 cup unsweetened almond milk
1 scoop protein powder
1 tbsp ground flaxseed
1 tbsp almond butter
1 tsp cinnamon
1 tsp vanilla extract
1 handful ice cubes
Directions:
Step #1: Add all of the ingredients into a high-speed blender and blend until smooth.
The Easiest Way to Add More Protein to Your Diet
Whipping up a protein shake after your workout is one of the easiest ways to fit more protein into your diet. However, if making your shake with protein powder, be sure to check the ingredient list and stick to one that’s made with clean, healthy ingredients. With the right ingredients, protein shakes can be a game-changer for anyone needing a quick source of fuel after a workout or a protein-rich snack to keep their energy levels stable throughout the day!
Workout Like a Pro, Snack Like a Pro
Chances are, you already got the workout part down, right? If you’re showing up to your workouts each day, you are already ahead of the game. So, why not snack like a pro too?
This week, challenge yourself to refuel your body with three of these post workout snack options. You’ll quickly see how a wholesome snack after a good workout can really make a big difference in how you feel.
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