After a good workout, a snack with protein and carbohydrates is a sensible choice, and it doesn’t need to be complicated. You don’t need any special products: much of what you’re looking for is probably already in your kitchen cupboard. Below, we’ll first explain what makes a post-workout snack beneficial, and then we’ll give you five simple options that are both tasty and nutritious.
What makes a good post-workout snack?
A good post-workout snack combines protein with carbohydrates, two nutrients that fit well together in a balanced snack.
Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. Carbohydrates are one of the main macronutrients in a balanced diet. Combining both in a snack after your workout is an easy way to round out your day. A snack doesn’t have to be big: a small portion combining both nutrients is usually enough. How much protein you need depends on your weight and how much you exercise: you can work it out for yourself in our article ‘How much protein do you need each day?’.
5 easy post-workout snacks
These five snacks all provide a combination of protein and carbohydrates. They’re easy to make, require few ingredients and suit a range of preferences, from sweet to savoury and from dairy to plant-based. The macros listed are approximate and depend on your portion size and the brand you use.
1. Greek yoghurt with banana and peanut butter
Greek yoghurt has a creamy texture and is naturally high in protein. Combine a pot of yoghurt with a banana and a spoonful of peanut butter: the banana provides carbohydrates and the peanut butter adds some extra protein and unsaturated fats. You can add some porridge or a handful of nuts if you’re feeling peckish. In total, this works out at around 18 grams of protein and 35 grams of carbohydrates.
2. Chocolate milk
A glass of chocolate milk is surprisingly good as a post-workout snack. Milk provides protein, and the cocoa and sugars supply carbohydrates. It’s also easy to drink. Handy if you don’t feel much like solid food after exercising. A 250-millilitre glass contains about 8 grams of protein and 26 grams of carbohydrates.
3. Almond and date smoothie
You can make this smoothie using almond milk, a handful of almonds and a few dates. The almonds provide protein and unsaturated fats, whilst the dates provide carbohydrates and natural sweetness. Blend everything briefly with a few ice cubes for a refreshing snack. Expect around 7 grams of protein and 30 grams of carbohydrates per glass.
4. Protein shake
A protein shake is quick to make and handy if you’re short on time or not very hungry after a workout. Mix a scoop of whey or vegan protein powder with water or milk, and add a banana if you like for extra carbohydrates. Depending on your powder, you’ll easily get around 20 to 25 grams of protein per shake. Want to know what to look out for when choosing a powder? Read ‘Choosing a protein powder: what to look out for’.
5. Hummus with raw vegetables or pitta bread
Hummus is made from chickpeas and therefore provides both protein and carbohydrates. Dip some raw vegetables in it or use it as a filling for a wholemeal pitta bread: an easy, savoury snack if you don’t fancy anything sweet after a workout. A portion of around 100 grams of hummus provides about 8 grams of protein and 15 grams of carbohydrates, and the pitta adds to that carbohydrate count.
Frequently asked questions about snacking after exercise
Here are a few more practical questions that often come up when it comes to eating after a workout.
When’s the best time to eat after exercise?
Most people eat within an hour or two of their workout. The exact timing is less important than is often thought: the main thing is that you get enough protein and carbohydrates throughout the day. So eat whatever suits your day and your appetite, and don’t make it harder on yourself than necessary.
How much protein do you need after exercising?
That varies from person to person and depends on your body weight and how much you exercise. A snack containing 15 to 25 grams of protein is a good portion for most people after a workout. Your total daily requirement is more important than what you include in a single snack, and you can work this out using the ‘How much protein do you need per day?’ calculator.
Are there any plant-based snacks for after exercise?
Absolutely. The almond and date smoothie and the hummus on this list are entirely plant-based, and you can easily make your protein shake using a vegan protein powder. Pulses, nuts, porridge and soya products also provide plant-based protein and carbohydrates.
Do you need a protein shake after exercising?
No, not necessarily. You can easily get your protein and carbohydrates from regular food, such as the snacks listed above. A shake is particularly useful if you’re struggling to get enough protein from your meals, or if you need something quick whilst on the go.
Would you like a protein shake as a regular post-workout snack? In our whey collection, you’ll find milk-based protein powders (read more about what whey protein is and what it does), and our vegan protein powders are a good choice if you prefer a plant-based option. Both can be mixed with water or milk in a minute, so you can get a quick dose of protein.
