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Top 7 Post Workout Snacks

Top 7 Post Workout Snacks

by Jennifer Barthole

April 09, 2018

I know that there are a thousand and one articles out there with the best post-workout snacks, but here is what my research has found. The main thing about your post workout snack is that it needs to have some amount of protein in it and some sugar. The protein helps your body with muscle retention, and the sugar helps to re-energize to continue the day. Below are our top 7 go to post workout snacks!

Chocolate Milk

It has the perfect amount of protein mixed with the right amount of protein to replenish your body!

Nut Butter Smoothies

Any kind of smoothies with some almond butter, peanut butter, etc These nut butters have a significant amount of protein. Mix them with some bananas, berries, apples, any kind of milk and ice!

Any Kind of multi-grain Bread with Protein 

The bread is a good source of carbohydrates and re-energizes your body. The protein on top of the allows it to be tastier, and help you with that muscle retention! Some ideas for this snack are listed below:

Bread with Nut butter and fruit  (Bread= Carbohydrates, Nut Butter = protein , fruit= taste + sugars)

Bread with Goat Cheese spread with salt and pepper  (Bread= Carbohydrates,, Goat cheese= protein)

Bread with Hummus with cucumbers  (Bread= Carbohydrates, Cucumber=  Vegetable & freshness, Hummus= protein)

Bread with Tuna (Bread= Carbohydrates, Tuna= Protein)

Bread with avocado and cottage cheese (Bread= Carbohydrates, Avocado = healthy fat, cottage cheese= protein)

Smoothies with Pomegranate juice

Has shown great results for both before and after workout snacks. It helps increase the recovery, so the body can perform better and with more intensity. If consumed before the workout it can help your muscles sustain longer workouts, and if consumed after it increases the recovery. A great way to drink it is putting it into a smoothie, with some greens and protein powder! 

Low-fat cottage cheese with fruits

This has basically the same effect as greek yogurt and berries. The low-fat cottage cheese is a great source of protein, and the fruit provides the sugars the body needs to recover.  Many people like the taste of cottage cheese over the taste of greek yogurt.

Greek Yogurt with Berries

Greek yogurt is an excellent source of protein. The berries give the body the right amount of sugar it needs to keep going.


Green Smoothie

Any kind of green smoothie with spinach or kale, some protein powder, coconut water (for potassium), some fruits. The protein spinach, and fruits help with restoring the lost sugars in the body, The potassium and the protein powder allow the body to keep maximize all your hard work, and keep muscle retention!


Protein Oats

 Oats are a great source of carbohydrates! Add a little protein to them and it’s the perfect snack. This snack can be both sweet or savory. A sweet dish can be made by adding any kind of greek yogurt, nut butter, etc. The savory dish can be made by adding eggs while making oatmeal, or adding it on top. You can also mix in turkey sausage, and other vegetables!  Check out tone-it for more protein oat recipes.



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