The 5 Best Post-Workout Snacks, According to Registered Dietitians

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THE OFT-SAYING “abs are made in the kitchen” may have a small amount of truth to it, as what you eat before and after a workout has a big impact on muscle repair, growth, and energy restoration. And while protein gets a lot of the spotlight as a primary nutrient to focus on after your workout, it’s not the only nutrient you need.

“The way I like to describe it is that protein helps build the muscle, while carbs help feed the muscle,” says Nick Lemke, RD at Clutch Performance Nutrition. So if you’ve been steering away from carbohydrates and putting all of your emphasis on protein, you may need to change your strategy. “Carbs are not the enemy, we just have to learn to use them to our advantage,” Lemke adds, “regardless of if your goal is weight loss or weight gain, post-workout carbs are a must.”

Best Post-Workout Snack

Your post-workout snack should match the type of activity you’re doing to build muscle, restore energy, and feel your best. Endurance workouts like running, cycling, and rowing require more carbohydrates to replace glycogen stores in the liver and muscle, while strength training sessions require fewer carbs but more protein.

“Timing is another critical factor; consuming a post-workout snack within 30 to 60 minutes after exercise can maximize recovery benefits,” says Lauren Manaker MS, RDN, LD, registered dietitian and author of . Keeping the window of pre-workout meal to post-workout meal to a maximum of 3 to 4 hours will help prevent muscle breakdown, and having a quality post-workout snack can help bridge that gap.

Your post-workout snack is just the beginning of your recovery. “Recovery is an ongoing process,” says registered dietitian Amy Goblirsch, RD, and owner of Long Run Nutrition. "Ensure you are consuming regular meals and snacks to continue to support the recovery process.”

What to Consider

Protein and Carbohydrates

“A cardio-based exercise such as a long-distance run requires a higher carb-to-protein ratio, compared to a weight-lifting session,” says Lemke. You need more carbohydrates after an endurance exercise, like an hour-long run, than you would a strength-training session, as your body needs to replenish its glycogen stores.

Lemke recommends a 2:1 ratio of carbohydrates to protein after a strength-training session and closer to a 4:1 ratio after endurance exercise. Eating carbohydrates and protein together helps to repair muscle and restore glycogen for improved recovery and energy levels.

Electrolytes

“In addition to protein and carbs, electrolytes, such as sodium and potassium, are important to replace minerals lost through sweat,” says Manaker. “We lose the highest percentage of sodium, but we also lose other electrolytes in smaller amounts, including potassium, chloride, and magnesium,” Lemke adds. While you could consume electrolyte powders along with your snack, some post-workout snacks can help replace electrolytes and fluids, making them an all-around beneficial choice.

Other Features

Depending on your individual preferences and needs, you may want to look for a post-workout snack that’s shelf-stable or easy to transport if you don’t have access to a refrigerator or cooler. Certifications like gluten-free, vegan, or nut-free may also be important to you and your goals.

How We Selected

To create our list of top picks for post-workout snacks, we spoke with nutrition experts, registered dietitians specializing in sports nutrition for the foods they recommend most often to their clients. We then researched various options to find the best post-workout snacks, no matter if you’re recovering from a long run or a lifting session.