After a workout, fueling your body with a nutritious snack is an effective way to support recovery while helping you reach your fitness and physique goals. Protein is especially important after intense workouts, as it’s needed for muscle repair. To narrow down the best options, we asked 6 registered dietitians to name their top high-protein post-workout snack picks.
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By far, the most recommended high-protein post-workout snack by registered dietitians is Greek yogurt.
“My favorite high-protein post-workout snack is Chobani’s 20-gram High Protein Greek Yogurt,” Roxana Ehsani, MS, RD, CSSD, sports dietitian, told Health. “It’s creamy, ultra-thick, and supplies 20 grams of protein to help repair and rebuild muscles post-workout.”
“I’ll make it sweet with antioxidant-rich fruit or savory with vegetables and a drizzle of olive oil,” added Michelle Routhenstein, cardiology dietitian at EntirelyNourished.com.
Greek yogurt provides high-quality protein to support muscle repair and rebuilding. It also provides carbs, which are needed to replenish energy stores. Adding berries adds more carbs, fiber, and antioxidants.
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“My number one high-protein post-workout snack is a whey protein smoothie with fruit,” Gretchen Zimmermann, RD, CDCES, Director of Clinical Dietetics at Vida Health, told Health.
It delivers the carbs and protein your body needs after a workout. Whey protein is rapidly digested and rich in essential amino acids, including leucine, making it especially effective at stimulating muscle protein synthesis and supporting muscle repair and growth after exercise. Leucine is an amino acid that’s essential for protein synthesis and muscle repair.
Zimmermann also adds frozen berries or cherries to her smoothie, which help replenish glycogen stores and provide antioxidants like vitamin C and polyphenols.
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Amy Goodson, MS, RD, CSSD, LD, a sports nutrition consultant, typically snacks on beef jerky and a banana after her workouts. “Pairing protein with a carbohydrate within 45 minutes post-workout helps optimize recovery,” she explained.
Consuming carbohydrates after exercise replenishes muscle glycogen and stimulates insulin secretion, which facilitates the transport of glucose and amino acids into muscle cells to support recovery. When paired with protein, carbohydrates can restore muscle glycogen more efficiently than carbs alone.
Animal proteins, like beef, are amongst the most nutrient-rich, complete protein sources available, meaning they provide essential amino acids that help your body recover post-exercise and maintain muscle mass long term.
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Dietitians are big fans of high-protein dairy products, like cottage cheese, for post-workout fuel.
“It’s low-cost, tasty, full of micronutrients, and has all the components you need to recover properly after a workout,” Destini Moody, registered dietitian and certified specialist in sports dietetics (CSSD) at Top Nutrition Coaching, told Health.
She alsoo recommends topping cottage cheese with fruit for an extra dose of energizing carbs.
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“My number one high-protein snack is a protein shake,” Kayla Kamen, MS, RDN, nutrition expert for Drink Wholesome, told Health. Protein shakes are an easy way to bridge the gap between mealtimes without dulling your appetite.
“My favorite is a PB&J smoothie with Drink Wholesome Vanilla Egg White Protein Powder, A2 milk, Greek yogurt, peanut butter, and frozen strawberries,” she said.
The perfect post-workout snack provides protein and carbs. “Protein is critical post-workout because exercise causes micro damage to muscle fibers, and amino acids from protein are required for repair,” explained Zimmermann. Pairing protein, like beef jerky, with a carb, like a banana, is important for muscle recovery as carbohydrates replenish glycogen stores and support overall recovery.
Zimmerman also recommends snacks high in micronutrients and antioxidants, which can reduce post-exercise muscle damage.
Ultimately, the best post-workout snack is one that aligns with your dietary preferences, workout intensity, and schedule. Choosing a snack that combines protein and carbohydrates can help support recovery after exercise and help you meet your fitness goals.
