10 Great Post Workout Snack Ideas

While almost everybody agrees that a post workout snack is necessary, not only to recuperate some energy, but also to satisfy our hungry stomach, not all know what they should eat to get the most out of it.

dried-fruit-2I could tell you all about post workout meals, steaks, chicken or turkey breast etc., but that's not the topic of this article.

I am not going to talk about meals that would take a long time to prepare or to cook.

In this article I just want to give 10 ideas of post workout snacks, which means easy and quick snacks that anyone can have just after the gym.

10 Post Workout Snack Ideas That Are Easy to Prepare

Some can be quite obvious, and some could be something you've never thought about.



As you have probably already guessed, a good post workout snack is required to provide proteins and carbohydrates.

Under this point of view, eggs are perfect.

One egg contains about 70 calories, 6.3 g of protein and it's one of the few foods that contains vitamin D.

I've always heard, and believed, that fresh uncooked eggs are better than those cooked, but I recently learned that it's the exact opposite.

Cooked eggs, in fact, allow dual absorption of proteins.



Brow rice provides an excellent dose of carbohydrates, but speaking of vitamins and other nutrients it can not compete with quinoa.

Quinoa is also higher in fiber and protein, and quicker to prepare, which makes it a ready-to-go post workout snack.

Orange Juice

orange juice

When I say orange juice what do you think of?

Vitamin C?

Yes, and potassium, which is an electrolyte that helps the body balance fluid levels in the body.



Kefir is a drink made from fermented milk, rich in lactic acid bacteria and probiotics.

A cup of kefir contains about 11-14 g of protein.

It can be mixed with cereals and fruit, creating a drink also rich of other nutrients.



Bananas are one of the examples of "good" carbohydrates to be taken after training as a post workout snack.

They help the body quickly recover glycogen levels, very important to "reconstruct" damaged muscles. They are also very rich in potassium.



Alright, I know what you are going to say: "You said you were going to give us quick ideas, this does not qualify as an easy to make post workout snack, it's a meal!".

Yeah, BUT...it can also be a snack.

Have you ever seen those smoked salmon packages?

You can just eat smoked salmon as is, I've had it a lot of times and it tastes really good.

That's great, because salmon is not only high in protein, but also in omega 3!

Dried Fruit


A handful of nuts is a great quick post workout snack, rich in protein and carbohydrates.

And don't forget the good fatty acids that help maintain and promote natural testosterone production!



Pineapple contains bromelain, a natural anti-inflammatory that helps to treat sprains, bruises and muscle swelling.

It is also rich in vitamin C.



You know they always say eat your fruits and vegetables...

Kiwis are rich in vitamin C and potassium, and they are an incredible source of antioxidants.



Ok I have to agree that considering water a post workout snack is a bit cheating, I give you that.

But it's always important to remember that water is essential for our body, especially for those that work out and lift weights.

During our workout session our body produces lactic acid, which we have to get rid of.

Drinking plenty of water not only is important for our muscles, but also to eliminate lactic acid quick.


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