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Post-Workout Snacks To Eat

Top 9 Post-Workout Snacks To Eat

Breakfast is considered to be the most important meal of the day. However, every meal you eat in a day is as important as any other. Yet, quite a lot of significance is reserved for post-workout snacks. Why is that so? Let’s find out! 

The idea behind working out is to break down your muscles, and then repair them which boosts muscle growth. This activity requires a lot of essential nutrients which are supplied by post-workout snacks. 

However, this list is limited only to a select few food items because others may be unable to fulfil the necessary criteria. Keep reading to find out what snacks you can eat after an intense workout session! 

What Can Be Your Ideal Post-Workout Snack? 

Your muscles undergo breaking down during every workout even if it is mere running. During this process, carbohydrate reserves in the body are utilized along with the breaking down of muscle proteins. Not to mention, the amount of sweat you lose while working out also causes a depletion of nutrients and energy in your body.

Thus, your ideal post-workout snacks must be a balanced combination of protein, carbohydrate, and fats. Along with supplying nutrients, it should also boost your energy and satisfy your hunger. Point to be noted that protein bars are highly discouraged to be a post-exercise snack because they contain high levels of sugar which is harmful to the body.

Also Read: 8 Plant-Based Protein Sources

Top 9 Post-Workout Snacks You Can Eat

1. Curd With Fruits

Curd With Fruits

After a heavy workout session, your body requires protein for effective development. Curd can be appropriate as a post-workout snack because of its high content of protein. But, it has already been established that the body also needs other nutrients for proper recovery. In that case, adding a few fruits to your bowl of dahi can be ideal.

However, there are many fruit-flavored curds available in the market. But, those are considered quite unhealthy for their sugar content. Instead, it is recommended to make your Curd fruit bowl at home which provides you with just the right amount of protein and carbohydrates.

Also Read: Top 12 Best Blood Purifying Foods

2. Oatmeal With Milk

Oatmeal With Milk

The classic combo of milk and oatmeal is shrugged off as a healthy breakfast. But, did you know that it can be highly beneficial as a post-workout snack? Milk is a rich source of protein and, most importantly, the nutrients from milk can be easily absorbed by the body.

Hence, the recovery of muscles can be achieved faster. Adding oatmeal to a bowl of milk fulfills the carbohydrate requirement for your post-workout body. Moreover, milk with oatmeal does not even require too much effort. If you have the ingredients available, all you have to do is put them together and your healthy bowl of oatmeal milk is ready!

3. Grapes or Melons

melon and grapes

We have been focusing on how carbohydrate reserves and protein content are depleted from the body after an intense workout session. But, along with these essential nutrients, the body also loses a lot of fluids in the form of sweat. If the fluid content is not replenished, it can cause health concerns.

Hence, let us include fluid-rich food items in our list of post-workout snacks! It must be emphasized that any fruit works best as a post-exercise snack, but grapes or melons are most recommended because of their rich electrolyte content. Snacking on these fruits after working out maintains the fluid balance in your body.

Also Read: 11 Amazing Health Benefits Of Lauki Juice

4. Sweet Potatoes

Sweet Potatoes

Not just simple potatoes, but the often overlooked sweet potato has made it to the list of post-exercise snacks! It is not just an honorary mention because it is rich in numerous nutrients that facilitate efficient and smooth development of the body.

Consuming an average-sized sweet potato after working out provides you with about 25 grams of carbohydrates, 4 grams of fiber, and 2 grams of protein. Moreover, the calorie content is also quite low compared to other foods. Additionally, sweet potatoes also contain a wide variety of vitamins and minerals.

5. Whole Wheat Roti With Tuna


Some bodybuilders have higher protein content than others. Instead of stuffing yourself with more food items, it is healthier to upgrade to a snack with rich protein content. Tuna or salmon can be a beneficial part of your diet along with whole wheat roti for some much-needed carbs.

This combination not only provides you with protein and fat but also carbohydrates and fiber to give your energy levels a boost after every workout.

Also Read: 10 Worst Foods For The Immune System

6. Turmeric Smoothie

Turmeric Smoothie

Exercising causes the accumulation of lactic acid in your body. If unchecked, this can lead to inflammation and severe pain. This is a source of extreme discomfort and a clear hindrance to your workout goals. To avoid all of it, Ayurveda promotes the health benefits of turmeric.

This popular Indian spice does not just possess anti-inflammatory properties but also quickens the recovery of muscles. Hence, turmeric smoothies are trendy among the after workout snack ideas.

7. Cottage Cheese With Fruits

Cottage Cheese With Fruits

Cottage cheese is an extremely healthy and rich source of protein due to the presence of whey and casein. While whey can be easily absorbed by the body, casein is a slow-digesting protein. These two work together for the efficient development of the muscles post-workout.

The calcium content in cottage cheese also strengthens your bones and muscles. To add carbohydrates and fiber to this snack, consider pairing any fruit of your liking with cottage cheese for the efficient recovery of muscles.

Also Read: Top 10 High-Calorie Weight Gain Foods for Rapid Weight Gain

8. Homemade Trail Mix

Homemade Trail Mix

Trail mix is a combination of different types of nuts and dry fruits to replenish your body’s energy reserves after an intense workout session. Nuts such as almonds, walnuts, peanuts, and cashews, are rich sources of protein and omega-3 fats which facilitate the rebuilding of stronger muscles.

Dry fruits in the trail mix can include black raisins, dates, and dried cranberries which supply carbohydrates and energize your body once again for healthy recovery and further exercising. Seeds such as pumpkin seeds, sunflower seeds, or sesame seeds can also be included in your trail mix to add crunch and nutritional value.

9. Banana Peanut Butter Smoothie

Banana Peanut Butter Smoothie

Finally, a banana peanut butter smoothie can also be a worthy addition to your list of post-workout snacks. Bananas are extremely low on calories, but high on electrolyte content. This carbohydrate-rich fruit works well to revive you from exhaustion post-workout. Pairing the banana with peanut butter also satisfies your protein and fat requirement for quick muscle recovery and growth. Hence, the banana peanut butter smoothie can be your go-to drink post-workout!

Also Read: 16 Useful Tips to Reduce Body Heat


While there is no specific time frame within which you have to replenish your energy reserves, it is recommended to consume your post workout snacks within 2-3 hours of exercising. This allows you to derive the maximum support required for the recovery and development of the muscles. By providing your body with the essential nutrients you help it to recover faster and perform better in subsequent workouts.

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