Nutrition
Dietitians Reveal Top High-Protein Post-Workout Snacks
Health Points
- Pairing protein and carbs after exercise aids muscle recovery and energy replenishment.
- Dietitians favor foods like Greek yogurt, whey smoothies, cottage cheese, and lean proteins for their nutrient profiles.
- Adding fruits and whole foods can boost antioxidants and micronutrients for muscle repair.
Enjoying a healthy snack after your workout is a smart strategy to help your body recover and reach your fitness goals. According to six registered dietitians, protein is key for muscle repair following intense exercise.
By far, one of the most recommended high-protein snacks is Greek yogurt, which provides both protein for muscle needs and carbohydrates for energy replenishment. “My favorite high-protein post-workout snack is Chobani’s 20-gram High Protein Greek Yogurt,” said Roxana Ehsani, MS, RD, CSSD.
Michelle Routhenstein, cardiology dietitian, suggests making Greek yogurt sweet with berries or savory with vegetables to add more nutrients. These additions offer antioxidants and fiber, supporting overall recovery.
Whey protein smoothies with fruit are another top choice among experts, as they deliver quickly-absorbed protein and essential amino acids. “My number one high-protein post-workout snack is a whey protein smoothie with fruit,” shared Gretchen Zimmermann, RD, CDCES.
She includes frozen cherries or berries, which help restore glycogen and add antioxidants like vitamin C.
Pairing animal proteins with carbohydrates can also be effective. Amy Goodson, MS, RD, CSSD, LD, enjoys beef jerky and a banana after workouts. “Pairing protein with a carbohydrate within 45 minutes post-workout helps optimize recovery,” she explained. This mix supports muscle repair and efficient glycogen replenishment.
Cottage cheese topped with fruit is a favorite choice for its protein, micronutrient content, and affordability. Destini Moody, a registered dietitian, calls cottage cheese “tasty and full of components you need to recover properly.” Adding fruit bolsters its carb and vitamin content.
Protein shakes are also convenient post-workout options. Kayla Kamen, MS, RDN, recommends a PB&J smoothie with egg white protein, milk, Greek yogurt, peanut butter, and strawberries for a satisfying blend of nutrients.
For post-workout recovery, the ideal snack combines protein and carbs to help repair muscle fibers while replenishing glycogen stores. Micronutrient-rich and antioxidant-packed foods support healing and help reduce muscle damage.
“Protein is critical post-workout because exercise causes micro damage to muscle fibers, and amino acids from protein are required for repair,” said Zimmermann.
The best post-workout snack is one that fits your dietary preferences, activity level, and daily routine. Making selections that unite protein and carbohydrates can benefit workout recovery and keep you moving towards your wellness goals.
Ready to upgrade your recovery? Try a nutritious combo of high-quality protein with satisfying carbs after your next workout!
