My 6 Favorite Smart Post-Workout Snacks

Yes! It’s true that post-workout snacking can increase metabolism and help you burn more calories. After an intensive workout of 90 minutes or more, you should consume a healthy snack within 30 minutes post–exercise. As per the recommendation by the American Dietetic Association, an individual must consume 1–1.5 grams of carbohydrates per kilogram of body weight to allow for maximum replenishment of glycogen stores, the primary fuel or energy used during moderate– to high–intensity exercise; and 10–20 grams of lean protein to help repair muscle tissue. A good rule of thumb: Eat about half of what you burned during your workout! If you burn about 300 calories, have a 150-calorie snack. Make it a mix of complex carbs, protein, and some fat, which helps replenish energy stores and repair muscles.

Here is my list of some of my favorite go-to post-workout snacks:

1. Protein Shake

The best time to get protein into the body is after a workout so that the protein can be delivered to your muscles, to begin healing the “micro-tears” (very small tears in the muscle tissue, caused by intense contraction of the muscle during workout) in the muscle. Protein Shake is my ultimate, no-fuss post-workout drink. After my workout, I add the milk or even just water to the bottle, and drink up. And I am all set for the day!

2. Waffle Topped With Non-Fat Greek Yogurt & Fruit

If you’re a waffle lover and want to enjoy this treat guilt-free, there is no better time to eat this heavenly food than after a solid workout.  When the waffle is topped with non-fat Greek yogurt, it’s become a protein powerhouse, which is exactly what you need to refuel those muscles you’ve just got done working. And since no post-workout snack is really complete without a good balance of carbs, make sure to add some fresh fruit or granola to the bowl. You’ll be getting an ideal ratio of carbs, protein, and healthy fat in this post-workout snack.

3. Low Fat Chocolate Milk

Chocolate milk is a good mix of protein and carbs, it’s also an easy choice when you’re on the go. A recent study even indicates that chocolate milk significantly replenishes exhausted muscles and speeds up recovery. It’s no wonder that marathon runners are often rewarded with a carton of chocolate milk when they cross the finish line.

4. Peanut Butter Banana Smoothie

This is my favorite post as well as a pre-workout drink. I make a banana and peanut butter smoothie with protein powder, almond milk, and a touch of cinnamon. I drink half on my way to the gym to boost my energy and the other half after my workout to rejuvenate my taxed body. Since it’s protein-packed, it provides long-lasting energy, and the cinnamon helps to control blood sugar so I don’t crash after my workout.

5. Eggs and Hummus

The yolk in the egg contains crucial amino acids that aid in muscle repair. I usually slice a hard-boiled egg in half and spread each side with one tablespoon of hummus for a light post-workout snack with tasty protein. You can also add chopped chives or red pepper flakes on top for flavor.

6. Fiber Protein Cookies/ Protein Bars

The thought of eating these yummy fiber protein cookies is a real motivation to push you through a grueling workout. These cookies are not only a real treat for your taste buds but very rich in protein too. Protein bars are my favorite grab and go stuff. Chocolate almond protein bars have hearty ingredients like raw almonds and rolled oats combine with protein powder and maple syrup which not only tastes delicious but also a healthy treat!

Let’s have a peek inside your gym bag! Tell us: What are your go-to post-workout snacks?