Your workout routine doesn't end when you leave the gym. Refuelling after a sweaty gym session is just as important as what kind of exercise you do. A healthy snack [1], whether you prefer sweet [2] or savoury, can help your muscles regenerate and keep your energy up for the rest of the day. There are plenty of quality options out there, from store-bought protein bars to homemade smoothies. Here are nine options to choose from, each containing essential post-workout nutrients.
An Apple With Peanut Butter
A small sliced apple with a tablespoon of peanut butter [3] provides an ideal combination of protein, healthy carbs, and healthy fats to help you recover post-workout.
A Glass of Chocolate Milk
Chocolate milk, with its ideal ratio of protein and carbs, is a great post-workout snack to assist with fatigued muscles [4] and speed up recovery.
Two Eggs
If your goal is weight loss, eggs are a perfect post-workout (or anytime) snack, especially if you eat the yolk and white. They are packed with protein [5] to keep you full, plus they up your vitamins A, B12, and D, as well as calcium, folate, and omega-3s.
A Homemade Smoothie
After your workout, skip the gym's cafe smoothies, which are often loaded with more sugar and calories than key nutrients. This high-protein strawberry banana spinach smoothie [6] is a way better option. The recipe is vegan and packed with flavor.
A Peanut Butter Sandwich
Peanut butter sandwiches are more than just a childhood favorite. They make for a healthy post-workout breakfast option [7] that's loaded with protein, carbs, and potassium.
Homemade Trail Mix
Homemade trail mix [9] is a great option when you need a boost of energy, as long as you keep clear of sugary ingredients and stick to dried fruit, nuts, and seeds. Just keep a few bags of your favorite recipe in your gym bag, car, and desk drawer at work.
Greek Yogurt With Berries
If you like a hint of sweetness post-workout, Greek yogurt with berries [10] is a great option that also packs in the protein and calcium. Adding fresh fruit to plain yogurt is a healthier option than choosing the flavored kind.