The 7 Best Post-Workout Snacks for Rapid Recovery and Muscle Growth

1. Peanut Butter and Banana on Rice Cakes

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Rice cakes offer plenty of extra fiber without empty carbs, and peanut butter will give you something a little more substantial to snack on. While bananas are full of sugar, eating one after a workout is nothing to bat an eyelash at because the nutrient uptake will be rapid! Your energy will be quickly replenished with this best after workout snacks choice.

2. Yogurt and Fresh Berries

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Protein contains amino acids that help build muscle, so it makes a great post-workout snack! Low-fat yogurt can pack as much as 15 grams of protein, and the berries give you carbohydrate-driven energy. Now that's a great snack! For more ideas on maintaining your momentum, check out our guide on energy boosting snacks.

3. Turkey and Cheese with Apple Slices

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If you don't feel like making a sandwich, skip the bread and have the fillings on their own! Spread a soft cheese wedge, like those from The Laughing Cow, over two or three slices of lean turkey, then roll it up for a quick, high-protein, eat-on-the-go snack. Add a sliced apple for some energy-boosting carbs, and you're good to go! This is frequently cited as the best snack post workout for those on the move.

Quick Benefits of Post-Workout Snacking

4. Protein Shake with a Banana

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After a workout, you want ample protein combined with a carbohydrate. Gulping down a protein shake made from whey protein, water, and half a banana is a perfect choice. Your body will quickly convert it into energy and use it to build muscle.

5. Tuna on Whole Wheat

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What could be more filling after a workout than half a sandwich? When you choose its filling wisely, you'll be building muscle while you eat, too! Research shows that carbs and protein together have a better response to post-workout recovery. Tuna drizzled with a little lemon juice and olive oil spread over a slice of whole wheat bread is an ideal protein/carb mini-meal and truly the best post workout snack for sustained energy.

Nutritional Highlights

6. Oatmeal

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One of the yummiest, simplest snacks to make is oatmeal! It is loaded with protein, refuels the carbs, and it's a good source of fiber. Whether you love the cinnamon maple and brown sugar flavor or prefer fresh fruit, oatmeal is easy to make and a classic comfort food. If you're looking for more ways to stay consistent, explore our tips on staying motivated in your fitness journey.

7. Grilled Chicken Breast

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Think this snack sounds too time-consuming to make? Not if you think ahead! On a weekend night, grill up a few chicken breasts sprinkled with lemon, honey, and basil. Then pop them in a baggie in the freezer and after a workout, defrost in the microwave! Simple as that. Or if you're not much of a cook, Tyson has pre-cooked chicken strips that taste just as yummy!

The post-workout snack is responsible for replenishing the body with lost sugar and nutrients during a hard, intense workout and helping the body to recover. Research shows that people who have a post-workout snack (particularly one high in protein) will have bigger muscle gains than those that don't after a 30-day period. So eat up and tone down!