The Best Post-Workout Snacks You Can Buy, According to a Sports Dietitian
Refueling properly is essential for recovery. Here’s what to look for.
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Work. Recover. Repeat. Sports dietitians emphasize this mantra as it is crucial for getting the most out of workouts. Consistently prioritizing post-workout fueling and hydration is an essential component to getting stronger and faster, as well as maintaining lean body mass and preventing injury. Since workouts often end outside of mealtimes having a post-workout snack at your fingertips can help ensure you can get the proper nutrients when you need them the most.
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What should you look for in a post-workout recovery snack?
Balanced meals make recovery easy. A portion of protein along with some healthy carbs and colorful fruit or vegetables check all the boxes required to help you refuel and restore. But if you can’t dig into a meal right after a workout, think of a recovery snack as a shrunken-down version of one. You’ll want to target the same nutrients while keeping portions smaller, and calories lower. Since snacks are often eaten on-the-go, it’s also useful to keep portability in mind.
Whether it’s a meal or a snack, protein and carbs are requirements. These two macros help repair muscle damage and refill exhausted energy stores. Research supports that a 20 to 40-gram protein dose along with carbs (one to two grams per kilogram body weight) is ideal.
Since workout schedules and other logistics may not allow for a recovery meal, having an arsenal of go-to recovery snacks is imperative. When planning a post-workout snack, aim for the lower end of the range. Look for a product with 20 to 25 grams of protein along with some carbs and refill that water bottle to begin replenishing sweat losses. If fruits and vegetables aren’t possible in every snack, don’t worry. Get those in when the next meal comes along – ideally within a few hours.
Need some ideas? Here are the recovery snacks I recommend reaching for.
High-protein bars are often dry, dense and unappetizing, but Barebells are anything but. With about 200 calories, 20 grams of protein and appetizing flavors like Cookies + Caramel, Key Lime Pie and Salty Peanut, they are an easy option you will look forward to snacking on.
Oikos’ sleek black container can be found at grocery stores, gas stations and airports. This protein-packed yogurt delivers 20 grams of protein and comes in flavors like vanilla, strawberry and key lime. Oikos also offers a variety of ready-to-drink protein shakes with 30 grams of protein per serving.
The popularity of this classic ingredient continues to soar and when it comes to recovery. Cottage cheese is in a league of its own; it’s one of the very best sources of leucine, the amino acid in charge of muscle growth. Good Culture single-serving cups are perfect for when you’re on the go, with 15 grams of protein per serving. Choose from your favorite flavor or enjoy plain topped with fruit and granola.
Sip your way to recovery with this all-in-one serving of macros, electrolytes and fluid. Core Power shakes tally to 26 grams of protein from ultra-filtered milk, a great alternative to traditional shakes made with protein powder.
Traditional Clif Bars are designed for before and during workouts. But for post-workout needs, opt for Clif Builder Bars, as they contain more protein and calories. The vast menu of flavors includes Almond Salted Caramel and Chocolate Mint; varieties have about 275 to 300 calories and up to 20 grams of protein per serving.
Looking for a savory post-workout snack option? Applegate Frittata Bites plus a piece of fruit make for a balanced high-protein snack.
Kind bars have gotten a protein boost! The brand’s Max varieties have 20 grams of protein thanks to nuts and soy protein. These bars are available in two flavors: Crispy Chocolate Peanut Butter and Sweet & Salty Caramel Peanut Crisp.
Savory chicken bites you can microwave and enjoy in less than two minutes – a super fast way to add a dose of complete protein to any snack.
Under 300 calories, with 20 grams of protein and dozens of flavors, Oats Overnight proves that overnight oats can double as breakfast and recovery fuel. Packs of premeasured oats, protein powder and flavoring come together for a balanced snack – add liquid, shake and pop in the fridge the night before.
Pop these protein-enhanced waffles in the toaster or air fryer for a quick and crunchy snack. These waffles have 10 to 12 grams of protein per serving and are available in regular and gluten-free options. Top with nut butter or cottage cheese for a protein-boosted snack.
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