Post Workout Snacks

You already know that what you eat matters, but did you know that when you eat is just as important? To get the most out of your workouts you have to fuel your body for success. You may need to eat anywhere from three to eight meals per day and take in anywhere from 1,200 calories to 3,500 calories daily, depending on your personal fitness goals, activity levels, and BMR.

Knowing your individual needs is the first step in creating a meal plan that will help you achieve your goals. The next step is determining the right snacks to eat throughout the day. Your post workout snacks are just as important as the rest of your meals and should be planned out and pre packed accordingly. Here are a few suggestions for healthy post workout snacks to help you re energize and recoup after an intense workout session.


Quick Post Workout Snacks

Post workout snacks should contain carbohydrates, fats, and proteins, or at the very least some combination of these macronutrients. Carbohydrates and fats will help re energize your system while protein works to repair and build your torn muscles.

Cheese Sticks

post workout snacks

This easy to pack, no prep needed post workout snack is packed with protein that will help repair the small tears made in your muscles during intense weight lifting and cardio focused workouts.

Hummus & Vegetables

post workout snacks

Hummus and vegetables may take a bit more preparation but they are still a quick pack snack that you can take on the go to enjoy at the gym immediately after your workout to recharge your systems. The protein in the hummus helps heal your muscles while the vitamins in the vegetables work to re energize your body.


post workout snacks

Beef jerky, turkey jerky, deer jerky. Your preference doesn’t matter. When it comes to a post workout snack that will restore your sodium reserves while supplying your body with a healthy dose of protein, jerky is the way to go.

Raw Nuts

post workout snacks

When you need some extra protein in your pre workout snacks add a handful of raw nuts. With numerous varieties you don’t have to worry about getting bored of flavor combinations. Mix in a few raisins and cacao nibs and make your very own healthy trail mix to boost the nutritional of this simple snack.

Energy Bars

post workout snacks

Most energy bars have the three necessary macronutrients that all post workout snacks should contain: carbohydrates, fats, and protein. While you may find that a certain brand works better for your specific needs than another, you can also try your hand at making your own to achieve the exact macronutrient percentages that you want.

Protein Shakes

post workout snacks

The beauty of the protein shake is that it can be made with different flavor protein powders and you can add different fruits, vegetables, nuts, or even juices to it to create an interesting and unique treat everyday. Your post workout snacks can become the healthiest dessert you’ve ever tasted.


post workout snacks

With the convenience of tuna packets you can now pack this protein rich, heart healthy seafood with you wherever you go. These packets even come in a variety of flavor options so that you don’t have to prep and pack seasonings or condiments to spice up your post workout snacks. Eat it straight from the packet or spread it on whole wheat toast for a tasty snack.


post workout snacks

The best post workout snacks will have a ton of protein included in them. While eggs are a little more high maintenance than the other items on this list and may require a bit more pre planning and preparation they also contain much more protein. Scramble, fry, or hard-boil them ahead of time and enjoy a high protein snack post workout.

Chocolate Milk

post workout snacks

Most of the items on this list made the cut thanks to their high protein content. While chocolate milk does contain a healthy dose of protein it also contains enough carbohydrates to re energize your systems which is what makes this post workout snack ideal.

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