A post-workout snack is an important meal to replenish energy levels that are used during exercise.
The main goal of the post-workout meal/snack is to supply everything it needs to replenish the energy levels and recover muscle tissues that were broken down during exercise.
In this article, we’ll be getting the 40 awesome post-workout snack ideas that fit our all types of diet, from breakfasts options to muscle building, fat loss and vegan. The meals chosen in this list are very efficient to refill the energy to our body for fast muscle recovery.
Now, it’s time to add these delicious snacks to your post-workout meal to maximize your results.
40 Healthy Post-Workout Snack Ideas
Specifically, the main goal of the post-workout meal is to refill the energy levels, increase muscle protein synthesis, reduce stress levels and enhance overall recovery.
How can you achieve this?
Simple, by giving your body the same macronutrients as you did in your pre-workout snack — a good amount of protein and carbs. The timing of your post-workout meal/snack should be around 15-30 minutes after your workout.
However, the 2013 study recommends that your pre- and post-exercise meal should not be separated for more than 3–4 hours. So, for example, if you eat a large meal 1 hour before your workout, you can give a little gap between your training to a post-workout meal.
Note: You can adjust the amount of the food according to your goal and digestion level, and if you feel really hungry, you can increase the carbs intake.
Post-Workout Breakfasts
Try these ten awesome snacks as your post-workout breakfast for faster recovery.
1. Whey Protein with Banana
Whey protein with banana is a quick and easy high-protein snack for your post-workout meal. In this meal, you get the top-quality protein to kick start your day and recover your muscle tissues quickly.
One scoop of whey protein gives you around 25 grams of protein while banana fills your carbs intake.
2. Post-Workout Green Smoothie
Smoothies can be a great post-workout snack option that easily digests your system and help quickly refuel your body.
This healthy drink provides you with a balanced combination of protein, carbs, healthy fats, and some important vitamins and minerals. Check out the green smoothie recipe here.
3. Veggie Omelet
Veggie omelet is a great high-protein and feeling breakfast option. Eating it after your workout can fulfill your morning protein intake, and veggies provide carbs and lots of macronutrients.
This is a very simple snack recipe that you can make within 5 minutes after your workout.
4. Tropical Avocado Breakfast Parfait
Tropical avocado parfait is an excellent breakfast option that contains a handsome amount of fiber, carbs, protein, and healthy fats. Taking this meal in the morning keep you energies for the whole day.
This recipe makes you feel a little sweet taste, and all the sweetness come from natural fresh fruits and yogurt. Check out the recipe here.
5. Easy Baked Beans on Toast
Want a feeling morning breakfast option? Try this baked beans on toast snack after your workout, which is packed with plant-based protein along with a good amount of carbs, fiber, and healthy fats.
Due to its high fiber content, it can fill your stomach for an extended period. Check out this easy baked beans toast recipe here.
6. Nuts and Dates
On harry? Grab one ounce of nuts along with 3-5 dates, and you good to go. This is the simplest and on the go post-workout snack option.
Nuts provide you with a good amount of healthy fats and protein, while dates are rich sources of iron and natural sugar.
7. Orange Mango Smoothie
Want to start your day with a light drink? Try this orange mango smoothie packed with protein, carbs, and fiber — a perfect post-workout snack.
This orange mango smoothie is one of the most delicious and healthy cooler drinks. You can try this smoothie as a refreshing drink also.
8. Cottage Cheese and Fruit
Cottage cheese is loaded with a high amount of protein with some carbs and fats. And toping it with fruits makes it a perfect after-workout snack.
This meal has everything you need to refuel your body and enhance muscle protein recovery after a tough workout. Check out this high-protein repipe here.
9. Oatmeal with Banana and Almond Butter
This is my all-time go-to breakfast meal. Oatmeal with banana and almond butter is a simple and easy snack option that provides many complex carbs and protein, fiber, and healthy fats.
Put your oatmeal into hot water for 2-3 minutes, then top it with a sliced banana, almonds and chia seeds, and enjoy!
10. Sweet Potato & Avocado Egg Scramble
Are you looking for a healthy feeling option? Then, this is the recipe for you — sweet potato and avocado egg scramble. This meal contains a high amount of protein, carbs, and healthy fats.
The sweet potato and avocado egg scramble recipe is delicious and one of my favorite snack options to prevent your morning hunger for a wider time.
Post-Workout Snacks for Muscle Gain
11. Protein Fruit Smoothie
Okay, let’s start with a fresh muscle-building smoothie. Protein fruit smoothies are rich in protein along with fiber, carbs, and healthy fats — a perfect post-workout drink.
Protein smoothies are a very convenient option and a great way to get a high amount of protein without much effort, and you can get different flavors by trying different fruits.
12. Avocado Tuna Salad
Avocado tuna salad is a healthy and a great feeling option after your workout. This meal contains a high protein amount with healthy fats, making it a perfect muscle gaining snack option.
The avocado tuna salad recipe is a simple and delicious meal that can prevent your post-workout hunger for an extended period.
13. Black Bean Salsa
Black bean salsa is one of the great sources of getting high amounts of plant-based protein. In addition, this meal also contains fiber and healthy fats along with many micronutrients that nourish our overall body.
This meal is a great healthy and feeling snack option, and the recipe is very simple: you never want to miss this hunger killer plant-based meal.
14. Oatmeal with Low-Fat Milk
Replace the water with low-fat milk to your oatmeal and enjoy. You can add some fresh fruits and peanut butter to make it like a typical oatmeal recipe.
It is a great source of complex carbs, protein, and healthy fat, which fuel your body throughout the day.
15. Hummus in Pita
When it comes to muscle building, we always want high-calorie meals, and this hummus in pita is one of them.
The hummus and pita recipe is packed with a high amount of protein, carbs and some fat. This healthy feeling meal can be your perfect muscle-building snack option.
16. Peanut Butter Chocolate Protein Shake
Let’s try something different called a chocolate protein shake with peanut butter. This is so delicious and very simple, and easy to make a cool summer drink.
This shake contains (as it sounds) a handsome amount of protein, fiber, and healthy fats and can be a great post-workout shake for faster muscle recovery. Your cooler shake recipe is here.
17. Energy Bar/Bites/Balls
Short on time? Grab your desired numbers of energy bars, and you good to go. Energy bars are a very convenient and easy to consume snack option.
Typically, energy bars are packed with protein, fiber and healthy fats — an excellent, healthy on the go snack. Check out the healthy homemade energy bar recipe here.
18. Hard Boiled Eggs with Carrots and Nuts
Take your desired numbers of hard-boiled eggs along with carrots and nuts, and enjoy your meal. It is a very simple and quick snack option.
The combination of ingredients provides you with a healthy amount of protein (eggs), fiber (carrots) and good fat (nuts) — making it a perfect muscle-building snack.
19. Avocado Toast with Cottage Cheese
Short on time or want a quick snack idea? Try this avocado toast with cottage cheese. This meal packed with protein and carbs — the main nutrients that are responsible for fast muscle growth.
Avocado toast and cottage cheese both enhance the taste of this dish, making it a great healthy and feeling post-workout snack. Your recipe is here.
20. Healthy Ezekiel Bread French Toast
This is one of the most delicious and healthy toast when it comes to an after workout snack. The Ezekiel bread French toast provides a good combination of carbs, protein, and fats.
This French toast has everything we need at our post-workout meal, and also give us some different taste alongside our other muscle-building snacks. Check out the recipe here.
Post-Workout Snacks for Weight Loss
21. Frozen Grapes
Frozen grapes are packed with vitamins and minerals and low-calorie content, making them a perfect snack option on a weight loss diet.
Eating frozen grapes after your workout can help quickly replenish your muscle glycogen store and help you prevent your sugar cravings.
22. Turmeric Smoothie
A turmeric smoothie is a perfect way to kickstart your muscle recovery process after a workout. The turmeric smoothie contains a handful of immune-boosting ingredients, protein and fiber — the perfect smoothie recipe for a fat loss diet.
This turmeric smoothie is packed with anti-inflammatory properties and natural sugar, making it a delicious and healthy refreshing drink. Your healthy smoothie recipe is here.
23. Protein Popcorn
Looking for a healthy feeling option? Try out this protein popcorn recipe packed with a high amount of protein, healthy fats and carbs — it can be a perfect snack for your fat loss diet.
Due to its high protein content, it’s a great option for your post-workout meal.
24. Almonds
The most simple and on-the-go snack is almonds. Just take a handful of almonds and have it mindfully.
This convenient snack option provides you with a good amount of healthy fats and protein with several important vitamins that enhance your overall health.
25. Egg Whites and Cucumber
Egg whites and cucumber are convenient and quick snack recipes that provide you with a high amount of protein and carbs, and healthy fats — the perfect weight-loss snack.
Eating 4-6 egg whites with cucumber are your workout is a great way to fill your protein intake and enhances overall muscle recovery.
26. Sweet Potatoes
Sweet potatoes are packed with healthy nutrients, including fiber, vitamins, and minerals. Consuming it raw or boiled is fine.
Sweet potatoes are rich in complex carbs and a handsome amount of protein and fiber, making them a perfect snack to replenish energy after your workout quickly.
27. Watermelon
When we are on a weight loss diet, we always want low-carb foods to meet our calorie intake. Watermelon is one of those, packed with several vitamins, minerals, and healthy sugar.
Consuming watermelon after your workout is one of the most efficient ways to refuel your body quickly and helps to boost the overall recovery process.
28. Rice Cake with Peanut or Almond Butter
Want a healthy feeling option? This rice cake with a peanut butter combination is perfect for you. This meal contains a good amount of carbs, protein, and fats — a combination of nutrients that we want after a tough workout session.
Take your desired quantity of rice cake, spread the peanut or almond butter on the cakes, and enjoy your healthy and delicious snack.
29. Greek Yogurt and Fresh Berries
Greek yogurt with fresh berries are a deadly combination for a weight-loss snack. But, it packed with important nutrients, including protein, vitamins and minerals — a perfect post-workout meal.
Take one cup of Greek yogurt, top it with a half cup of blueberries, one cup chopped strawberries, and one tablespoon honey, and enjoy your healthy yet nutritious meal.
30. Turkey, Cheddar, and Green-Apple Sandwich
Want a high protein feeling snack option? Try out this healthy and delicious turkey, cheddar, and green-apple sandwich recipe.
This meal contains a high amount of protein, carbs, and healthy fat — a perfect combination of main nutrients responsible for the recovery after a workout and weight loss.
Post-Workout Vegan Snacks
31. Fruit Smoothie with Soy Milk
Let’s start the vegan snack ideas with a healthy and delicious drink. This is a soy milk fruit smoothie for your post-workout meal.
The soy milk fruit smoothie contains a good amount of protein, fiber, and vitamins, which is extremely important for quick recovery. Your healthy smoothie recipes are here.
32. Mixed Nuts and Fruits
This is a very convenient, simple, and on-the-go snack option. Mixed nuts and fruits combination snack make a special spot because of their nutrients profile.
Mixed nuts and fruits packed with protein, fiber, and healthy fats along with other nutrients we need after a tough workout. So grab some nuts and fruits, and you good to go.
33. Muesli with Soy milk
Are you looking for a healthy breakfast option? Then, try this delicious muesli, soy milk and yogurt recipe.
Muesli with soy milk is a great healthy and feeling post-workout snack for vegans. This meal packed with protein, carbs and fats, making it a perfect and balanced snack after a workout.
34. Banana Ice Cream
Bored with eating whole foods? Okay, let’s try something different on your post-workout snack called banana ice cream.
Banana ice cream is a healthy and so delicious snack. This ice cream provides you with some healthy carbs and good sugar to quickly refill your energy after a workout. Don’t add artificial sugar and cream to this recipe.
35. Lentil Bolognese with Spaghetti
Lentil Bolognese with spaghetti is a healthy and delicious meal that is packed with vegetables and mushrooms.
This meal provides a good amount of carbs and protein — the main ingredients responsible for and enhancing our post-workout recovery. Check out this healthy recipe here.
36. No-Bake Energy Bars
The no-bake energy bars are easy to make, full of healthy ingredients, and incredibly delicious. This meal packed with a good amount of protein and fiber along with healthy fats and vitamins.
After making these no-bake energy bars, it’s very convenient and can be an on-the-go snack, making it the perfect vegan post-workout meal.
37. Vegan Grilled Cheese Sandwich
This is simple and quick vegan grilled cheese sandwich is so delicious and a healthy feeling option.
However, this meal does not compromise with healthy nutrients, making it a great post-workout snack option. Check out the sandwich recipe here.
38. Sweet Potato with Vegetables
Feeling too much hungry? Try out this healthy sweet potato vegetable recipe to vanish your post-workout hunger.
This feeling meal contains a good amount of complex carbs and protein, and lots of macronutrients, making it an ideal snack to kick start your muscle recovery after your workout.
39. Vegan Chocolate Protein Ice Cream
Looking for a high-protein snack? Try out this simple vegan ice cream recipe.
This ice cream packed with protein and carbs is the most important nutrients when it comes to replenishing your energy and starting quick muscle recovery after a tough workout.
40. Roasted Tofu with Black Beans
Black beans and tofu recipe makes a great meal with a high combination of plant-based dietary fiber and protein.
This simple and delicious meal/snack helps prevent your post-workout hunger for a few hours, and its high protein content fuel your body for a speedy recovery.
Final Words
I hope these extensive post-workout snack ideas help you taste different snacks every time to make your fitness journey more exciting and enjoyable.
Now what?
Now, it’s time to try these healthy yet delicious recipes to yourself and enhance your overall recovery after your workout.
So, what are some recipes you’re excited to try? Let us know in the comments section below! We love to hear from you! 🙂
