Consuming protein after your workout can be important especially when lifting weights because they help repair and grow your muscles.
Eating after a workout is important. Replenishing our body after working hard during a workout can help:
- Boost overall recovery by giving your body what it needs to replenish after a good workout.
- Supports muscle regrowth and muscle repair.
- Combat post-workout fatigue.
- Replenish glycogen stores.
When Should You Eat Your Post Workout Snack
The Mayo Clinic recommends eating a meal that contains both carbohydrates and protein within two hours of your workout. Carbohydrates are important to help replenish glycogen stores and protein is important to support muscle growth as well as repair.
However, note that when it comes to post workout snacks and meal timing, you should eat when you’re hungry! Hungry right after your intense workout? Eat! Just had a snack before your workout? You may be able to get away with pushing that post workout snack or meal a bit. Do what feels best for you, but strive to refuel with something nourishing within that two-hour window — your muscles are counting on it.
Eat After a WorkoutKeep in mind when selecting your post workout snack or making a post workout meal is to aim for balance, getting some complex carbs, clean protein, and healthy fat into your snack or meal of choice.
Easy Egg Wraps
This easy recipe is a low-carb, high-protein snack. This recipe is easily customizable by changing your fillings. Try making these wraps filled with turkey slices or add avocado for extra healthy fats, or even add in hummus for extra protein and flavor.
These Easy Egg Wraps are perfect for a low-carb, high-protein snack. Make several ahead of time and fill with things like turkey, avocado, cheese, hummus and more
- Optional seasonings: salt, pepper, paprika, cayenne pepper, basil, oregano, etc
- Optional fillings: turkey, avocado, cheese, hummus, fruit, yogurt, etc
- Heat a small skillet over medium heat. Grease with butter or oil.
- In a bowl, crack one egg and mix well with a fork.
- Pour into a hot pan and tilt pan to spread egg into a large circle on the bottom of the pan.
- Let cook 30 seconds. (Sprinkle with seasonings if desired)
- Carefully flip with a large spatula and let cook another 30 seconds.
- Remove from pan and repeat with as many eggs as desired.
- Let egg wraps cool slightly (or fully), top as desired with fillings, roll and serve warm or cold.
Clean Protein Shake
Protein shakes are one of the most common grab-and-go snacks after a good workout, but they aren’t always that healthy.
Many powders contain artificial ingredients (like sweeteners and fillers). Some are also dairy-based, which isn’t going to be the best choice for someone who doesn’t tolerate dairy well.
The good news is that the JS Health X FitOn Protein Powder is a delicious option that’s 100% vegan, non-GMO, sugar, dairy, and nut-free, and packed with probiotics. Try it in two delicious flavors — cookies & cream and cinnamon roll.
Blend it up with your favorite dairy-free milk and a frozen banana or try this delicious recipe.
Cinnamon Roll Smoothie
This delicious smoothie tastes like a cinnamon roll but healthy. Rich in plant-based protein and complex carbs, this is the ultimate post workout snack.
- 1 cup ice cubes
- 1 tsp cinnamon
- 1 tbsp almond butter
- 1 serving Cinnamon Roll JS Health X FitOn Protein Powder
- 1 frozen banana, peeled and sliced
- 1 tbsp chia seeds
- 1 cup unsweetened almond milk
- Place all of the ingredients in a blender and blend until smooth and creamy.
- Serve in a tall glass and top with a sprinkle of granola, if desired.
Avocado ToastA delicious and highly nutritious post workout snack, avocado toast is always a good idea! Make it as healthy as possible with some gluten-free toast and add a fried egg and some spinach to take this healthy snack to the next level.
Coconut Milk Yogurt + Fruit
Dig in and enjoy this much-deserved snack after a kick-butt workout.
This snack offers a little bit of everything — healthy fats, protein, and complex carbs. It’s the balance the body needs to repair after a workout. So, try choosing some lower sugar fruits like berries, and top your coconut milk yogurt with some hemp seeds for some added plant-based protein.
Dairy-Free Post Workout Yogurt Bowl
Make this yogurt bowl before your workout and store it in the fridge so you have a nourishing snack just waiting for you after your workout.
- 1 tbsp chia seeds
- Drizzle of honey
- 1 cup coconut milk yogurt
- 1 cup berries
- 1 tbsp flaxseeds
- Add the yogurt to a serving bowl and top with berries.
- Sprinkle with flax and chia seeds.
- Drizzle with honey.
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Hummus + Sliced Veggies
Protein plus fiber. It’s the perfect pair, and hummus happens to contain quite a bit of each. Your body needs protein to help support muscle growth and repair, and the fiber can help keep blood sugar levels in check.
Pair some hummus with some bell peppers and celery as a nutritious post workout snack that can be enjoyed any time of the day.
Nut Butter Rice Crackers + Fruit
A delicious way to refuel after a workout is with a rice cake topped with almond butter and sliced apple. It’s a great balanced snack and super easy to make. And, if you wanted some added protein, try adding some flax, chia, or hemp seeds for a plant-based protein boost!
Apple & Almond Butter Rice Cakes
Need an easy snack option that only takes a few minutes to put together? This snack is for you. You can also switch things up and try it with sliced banana.
- 1 apple, thinly sliced
- 1 sprinkle of flaxseeds
- 2 rice cakes
- 2 tbsp almond butter
- Drizzle of honey
- Spread the almond butter onto the rice cakes and top with the sliced apple.
- Sprinkle with flaxseeds and drizzle with honey.