The Best Postworkout Snacks, According to a Sports Nutritionist

Fueling your body with nutrient-dense calories is an important part of recovery after exercise. The right postworkout foods can help replenish your energy and prep you for future workouts.

By following some simple guidelines, you can choose a snack that’ll boost both your energy and your exercise gains.

Postexercise nutrition — both immediately after your workout and throughout the rest of the day — affects how your body responds to physical activity and what it’s able to do, says Terence Boateng, RD, a certified exercise physiologist at Peak Nutrition in Toronto.

Think of your body like a race car. “When that car is speeding around a track, it’s going to need plenty of fuel to keep it going,” says Boateng. “Similarly, our bodies will burn through carbohydrates and fat during exercise, so refueling efforts after a workout are important for replenishing the tank.”

• Your workout lasted longer than an hour.
• You focused on endurance training.
• You did a high-intensity exercise routine.
• Your workout involved lifting weights.
• You played a high-intensity competitive sport like tennis or soccer.

As crucial as a postworkout snack can be, it’s also key to make sure that you’re eating enough foods to refuel your body throughout the day if you’re engaging in any physical activity.

This doesn’t mean overloading on protein, though.

Finally, remember to hydrate with water, too.

“If we do not replenish, less oxygen and sugar can travel to the brain and other organs, leading to dizziness, fatigue, and more,” Boateng says.

These snacks bring the right combination of protein and carbohydrates for your postworkout needs, whether you prefer sweet or savory flavors.

Crackers and Canned Tuna

“This combo contains carbs, protein, and sodium, which often need to be replenished after a workout,” Boateng says. You can opt for whole-grain crackers for even more nutritional value, or try a different fish, like salmon, if you aren’t a tuna lover.

Berries and Plain Greek Yogurt

Greek yogurt is packed with protein, which helps the body recover, repair, and rebuild, says Boateng, adding that the “calcium found in yogurt is instrumental in muscle growth.”

Berries naturally sweeten the yogurt and add just enough carbohydrates to the mix.

Fruit Smoothie

Blending frozen strawberries, blueberries, banana, cinnamon, and yogurt may have similar benefits to a bowl of berries and yogurt, with an added boost of potassium from the bananas.

Potassium gets lost when we sweat and needs replacing, Boateng says.

Hard-Boiled Eggs With Whole-Grain or Sourdough Toast

“Eggs are loaded with protein but low in calories,” Boateng says. “Whole grains bring the necessary macronutrient of carbohydrates. In addition, they are packed with essential nutrients such as fiber, B vitamins, and minerals that assist in recovery.”

Turkey Slices With Cheese and Apple

Turkey provides lean protein, cheese adds even more filling protein, and the apple has nutrient-dense carbs, says Boateng. “These are all key components of the refueling process,” he says.

Protein Bar

A protein bar can be great for refueling, but aim for one with at least 10 to 12 g of protein, Boateng says.

Whole-Grain Toast With Nut or Seed Butter and Naturally Sweetened Preserves

“Whole-grain bread adds carbohydrates that are full of fiber, vitamins, and minerals,” says Boateng.

Top it with a nut or seed butter — like peanut butter, almond butter, tahini, or sunflower seed butter — for protein. Then add naturally sweetened preserves for a fruity flavor.

“Nut and seed butters are a high-energy, protein-filled, good-fat snack. Natural sugar preserves easily convert to glucose, which often needs to be topped off after working out to avoid the feeling of having run out of fuel," Boateng says.

Hummus With Seed Crackers and Raw Veggies

This snack can help replenish carbohydrates and sodium, says Boateng. Think beyond carrot sticks by trying cucumber slices, jicama sticks, or sugar snap peas.

Fruit With Nuts

Pair some apple or banana slices with a handful of nuts and seeds for healthy fats and nutrient-dense carbohydrates.

• Eating a nutrient-dense snack within an hour after a workout can aid muscle recovery, help reduce inflammation, and support immune function.
• Focus on snacks that combine carbohydrates and protein for optimum recovery.
• Examples of smart postworkout snacks include a mix of whole-grain toast with nut butter, a fruit smoothie, and hummus with seed crackers and raw veggies.