7 Easy Post-Workout Snacks – Dietitian-Approved!

I’m a working mom, so my days are jam-packed! Kids, meetings and making dinner take up all my time. When I find time, I squeeze in a workout. And as a registered dietitian nutritionist, I know that post-workout snacks and meals are key for recovery; you need to refuel and your muscles need to recover.

So, ready for an effortless way to revamp your post-workout routine? Here are some of my favorite snack choices any time of day for a reload of protein and carbs in a nutritious package.

  1. Smoothie with Whey Protein Powder – I don’t always drink smoothies, but when I do it’s because I know I am going to work out the next day. Throw some plain Greek yogurt, frozen blueberries, chocolate whey protein powder and real cow’s milk into a blender and whirl into an on-the-go snack.
  2. Chocolate Milk and Nuts – It’s like candy, that perfect pairing of chocolate and peanut butter. But this version hydrates, promotes recovery and reduces inflammation.
  3. Cheese and Whole-Grain Crackers – Pack one for you, and one for your kids for after school or practice. Its universal yumminess makes it a crowd-pleaser.
  4. Kefir and Fruit – Think of kefir as a premade smoothie. Add a piece of fruit and you’re boosting the fiber!
  5. Cottage Cheese and Fruit – My grandma served this with dinner most nights. It’s still a delicious snacking staple.
  6. Chia Seed Pudding – If you like tapioca pudding and are into fiber and protein, chia seed pudding is a yummy version to add into your repertoire.
  7. Cereal and Milk – Simple, delicious, nutritious.

Exercising without proper fueling is like trying to ride your bike without the bike; you won’t really get anywhere. Grab a healthy snack after your workout and reap the benefits! I know I need that energy to make it through my day. 

By Jenna Allen, MS, RDN

Jenna is a registered dietitian with a passion for communicating science in an approachable way. She has been part of the Dairy MAX team since 2008. When she isn't working, Jenna is trying out new recipes with her three kids and working on her food photography. Learn more about Jenna.

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