Post Workout Snack Ideas
By Marnie Kunz
In Partnership with Naked Nutrition
If you’re looking for post-workout snack ideas, I have some tasty options that include plenty of protein for muscle recovery. It’s important to have protein after your workouts, especially intense workouts like weightlifting or speed training, to help your muscles recover and build. I encourage everyone I train to have a protein-packed snack within 30 minutes of hard workouts for muscle recovery and strengthening.
Here are some quick guidelines for post-workout snack foods as well as a delicious berry protein smoothie recipe that you can whip up fast, with the help of Naked Whey powder.
Protein for Muscle Recovery
Protein is essential for muscle growth, maintenance, repair, and recovery. After a workout, you should consume at least 20 to 30 grams of protein within 30 minutes of working out. This is especially important for challenging workouts like speed workouts, long runs, or weightlifting.
Whey Protein
Whey protein is derived from dairy and is one of the best post-workout foods because it contains a wide range of essential amino acids. Amino acids are the building blocks of protein.
Essential amino acids cannot be made by the body so they must come from your diet. Essential amino acids help with fat loss, gaining muscle, and increasing strength, making them a vital post-workout food.
There are forms of protein that are called incomplete because they do not contain the essential amino acids. Whey protein, on the other hand, has all the essential amino acids, which help build and repair your muscles. Whey protein is also easily digestible (unless you’re lactose intolerant) and absorbs quickly into the body so you can get your nutrients fast after a workout.
Protein Powder
When you’re searching for a whey protein powder, you want to make sure you get one that does not have banned substances or unhealthy additives. Naked Whey is my protein powder of choice after I learned that it has no additives - it is just the whey powder. This gives you the freedom to be creative and add your own flavors and foods without worrying about ingesting harmful chemicals or added substances.
Post Workout Snack Ideas
A great way to make sure you get enough nutrients after your sweat sessions are with post-workout snack foods. Here are some of my top picks for healthy snacks to have after workouts:
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Protein Berry Smoothie
This protein berry smoothie recipe is easy to make and gives you an antioxidant boost, with lots of vitamins and minerals from the strawberries, blueberries, and acai. For this post workout snack, you’ll need 2 scoops of Naked Whey Grass-Fed Protein Powder. You’ll also need 1 packet of frozen acai, 1 cup of strawberries, 2 cups of blueberries, 1 banana, and your favorite milk (almond, soy, oat milk, or regular milk all work).
For my version, I use low-sugar almond milk. I also add 1 teaspoon of chia seeds as a topping. You can get creative with the toppings and add coconut flakes, chia seeds, flax seeds, chocolate, or more berries.
A protein berry smoothie is a great way to nourish your muscles post-workout.
Protein Berry Smoothie Recipe
Naked Cookies pack a protein punch in tasty form.
Ingredients
1 cup milk of your choice (oat, almond, soy, regular)
2 scoops of Naked Whey Grass-Fed Protein Powder
1 packaged (3.53 oz. or 100 grams) frozen acai puree
1 cup strawberries
1 cup blueberries
1 banana
1 teaspoon chia seeds
Directions
Put all ingredients in a blender.
Mix until smooth. Scrape the insides of the blender with a spatula if the whey protein sticks to the blender. Continue blending until smooth.
Pour into a glass and garnish with chia seeds and your favorite toppings (berries, coconut flakes, chocolate, etc).
Enjoy!
This post workout snack is packed with protein, with 25 grams of protein from the Naked Whey protein, plus protein from your chosen milk. This protein berry smoothie recipe makes 1 large smoothie. If you do not have acai, you can substitute 1/2 cup of berries, mango, kiwi, or other fruit for the acai.
Protein Cookies
If you’re on the go or in the mood for a sweet post workout snack, try Naked Cookies. Unlike most protein bars and cookies, the Naked protein cookies are low in sugar, with only 1 gram of sugar in the Chocolate Chip Protein Cookies and the Oatmeal Raisin Protein Cookies and 5 grams of sugar in the Naked Protein Sugar Cookies. My personal favorite is the Naked Chocolate Chip Protein Cookies, which have a classic, chewy chocolate chip taste without all the sugar of traditional chocolate chip cookies, plus 10 grams of protein. All Naked Cookies have whey protein, which includes essential amino acids for maximum muscle benefits.
Greek Yogurt
Another protein-packed post workout snack is Greek yogurt. One serving of Greek yogurt has between 12 grams and 17 grams of protein. This is a great booster for your protein smoothie, or perfect for pairing with a protein cookie when you’re on the go. Add some fresh fruit and enjoy!
Almonds
Almonds are another protein-rich post workout snack that you can have anywhere. You can even sprinkle them on top of your Naked whey smoothie or make a smoothie bowl with almonds as a topping. Almonds have 7 grams of protein per 1/4-cup serving. Almond butter is another great smoothie ingredient that can give you an extra boost of protein. Try an almond butter and banana protein smoothie with Naked Whey protein for a protein-packed post-workout snack.
What are your favorite post-workout snacks? Comment below or tag @Runstreet on Instagram to share your healthy snacks. Happy sweating, and happy eating to you!😊
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Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, dog lover, Akita mom, and writer based in Brooklyn, NY.
