Best Post-Workout Snacks for Optimal Fitness

Runners and other athletes often focus on the type of snack they should eat before a workout, but what you eat afterwards can be just as beneficial to your fitness performance. Having a post-workout snack can help replenish nutrients you lost during your run, and it helps repair and build the muscles you use. Take a look at some of our favorite options, along with a few other things you need to know about eating after a workout.  

How your body benefits from a post-workout snack

During a workout, your body uses carbohydrates for fuel, breaking them down and turning them into glucose, which gets into your bloodstream and provides energy. However, when your body doesn't use all of that energy, it turns into glycogen, a form of glucose stored in your muscles and liver that you can use later. Having a post-workout snack that includes carbohydrates helps replenish your body's glycogen levels so that you're ready when you need another burst of energy. As someone who is active, aim for half a gram per pound of body weight, so if you weigh 200 pounds, you'll want to try for 100 grams of carbohydrates.   

But in addition to carbohydrates, you'll want to ensure your snack includes a high-quality protein source. During your workout, your muscle tissue breaks down and experiences micro-tears, and eating 20 to 40 grams of protein afterwards can help your body repair your muscles through protein synthesis.  

Post-workout snack ideas

The best post-workout snacks offer a good blend of carbohydrates and protein. Consider one of these popular ideas to help you recover from your run or workout and prepare your body for the next one.   . 

Oatmeal

When you're looking for a rich source of carbohydrates, turn to oatmeal; one cup of this wholesome grain has about 30 grams of carbohydrates and also provides about 5 grams of protein, 4 grams of fiber, and an array of minerals and vitamins like copper, iron, manganese, phosphorus, zinc, magnesium, and thiamin (vitamin B1). To enhance flavor and protein content, add a sprinkle of cinnamon and some chopped walnuts, which have about 18 grams of protein per cup.  

Banana-blueberry smoothie

To fuel muscle growth and tissue repair after a workout, prepare a smoothie made from dairy or soy milk, both of which have about 8 grams of protein. To increase your carbohydrate intake, add sliced bananas and blueberries for carbs and fiber. A banana contains about 27 grams of carbohydrates, as well as potassium, which your muscles need to function properly, and a cup of blueberries contains about 21 grams of carbohydrates.  

English muffin with tuna

An English muffin with tuna is a great and tasty post-workout snack, but to get the most nutrients, opt for a whole-wheat English muffin, which provides about 27 grams of carbohydrates, 6 grams of protein, and between 4 and 5 grams of fiber. Two ounces of water or oil-based tuna packs about 13 grams of protein and includes healthy omega-3 fats, which can help fight inflammation in your body.  

Rice cake with peanut butter and honey

If you need something quick and easy, take a couple of brown rice cakes, top them with natural peanut butter, and then add a drizzle of raw, local honey. Rice cakes and honey are filled with carbohydrates — just a tablespoon of honey has about 17 grams, while plain brown rice cakes have just over 7 grams each — and the peanut butter provides you with much-needed protein. Two tablespoons of peanut butter have about 7 grams of protein, along with other healthy nutrients like vitamin B6, magnesium, niacin, phosphorus, and zinc. 

Turkey and cheese sandwich

For a more substantial post-workout bite, consider an old-fashioned turkey and cheese sandwich. The protein and B vitamins in turkey and cheese help repair and build muscles after a workout —  a slice of cheddar has about 7 grams of protein, while every 2 ounces of turkey has about 12.5 grams of protein — and two slices of whole grain bread contain about 24 grams of energy-boosting carbs and fiber to replenish your glycogen levels. For even more healthy carbs, add sliced veggies like pickles, onions, tomatoes, and peppers to your sandwich.  

Greek yogurt with bananas

Another quick and easy way to blend your post-workout dose of protein and carbohydrates is to mix plain Greek yogurt with sliced banana. Seven ounces of Greek yogurt offers a whopping 20 grams of protein and 18 percent of the daily recommended amount of calcium, which is important for your bone health. One medium-sized banana offers about 27 grams of  healthy carbohydrates and 450 mg of potassium, an electrolyte that is essential for muscle function but often depleted through sweat.

Timing for post-workout snacks

Ideally, you should eat your post-workout snack within two hours of your workout, especially if you don't plan to have a full meal within that window, but some research suggests that the sooner you eat your snack the better. Delaying replenishing your energy stores with carbohydrates may  cut the rates of glycogen synthesis in half, though you have a little more time, up to a few hours, to consume your protein for muscle repair.  

Please note: The information contained herein is for informational purposes only and does not contain or constitute medical advice or a medical opinion. Always consult with your qualified and licensed medical professional prior to beginning or modifying any diet or exercise program.