Post-Workout Protein Snack Ideas
Protein is an essential nutrient that your body needs in order to build and repair muscle, and it plays a crucial role in your post-workout nutrition.
Eating protein after a workout helps with the process of repairing your muscles and also assists with muscle growth, which is why it is important to incorporate protein-rich snacks into your post-workout routine.
In this blog, we will be discussing some of my favourite post-workout protein snack ideas that will help you refuel and recover and ensure that protein hit after your workout.
Why is Protein Important?
Protein is an essential nutrient that plays many important roles in the body, from building muscle to regulating hormones and supporting satiety. It is important to consume enough protein to meet your body’s needs, especially after a workout when your muscles are in need of repair and recovery.
Protein plays critical roles in various bodily functions, including:
Building and Repairing Muscle Tissue
Protein is the building block for muscle tissue, including after a workout.
Consuming protein is important in particular post-workout as it assists in the repair and rebuilds of muscle fibers that have been broken down during exercise.
Maintaining a Healthy Immune System
Antibodies are proteins that are produced by the immune system to help fight off harmful viruses and bacteria.
Without enough protein, the immune system may not be able to produce enough antibodies to successfully fight off infections and diseases.
Regulating Hormones and Enzymes
Many hormones and enzymes in the body are made of protein, and they play important roles in regulating metabolism and other bodily processes.
For example, insulin is responsible for regulating your blood sugar levels. Without adequate levels of protein in your diet can affect the amount of insulin your body produces to regulate blood sugar effectively.
Providing Energy
While carbohydrates are your body’s preferred source of energy, protein to can also be used as an energy source, especially during prolonged exercise or when carbohydrate stores are low.
Supporting Fullness and Satisfaction
Consuming foods that are high in protein can help promote a feeling of fullness and satisfaction, which can help prevent you from overeating and snacking on unhealthy foods throughout the day.
Post-Workout Protein Snack Recipes
These are just a few of my favourite and simple recipes for a post-workout protein snack that is quick, easy, and delicious.
They are a great way to refuel after a workout and provide your body with the nutrients it needs to recover and build muscle.
Whether you’re looking for a sweet treat, a savory snack, or something in between, these recipes are sure to hit the spot.
Greek Yoghurt
Greek yogurt is a delicious and convenient source of protein that is perfect for a post-workout protein snack.
Greek yoghurt contains roughly 13 grams of protein per cup, making it an excellent option to refuel after your workout.
It is low in fat and contains probiotics, which help to maintain a healthy gut.
This post-workout protein snack idea is easy to prepare and takes no time at all. Best of all, it’s great for meal prep as you can make a few ready to grab and go.
Greek Yogurt Parfait
Ingredients:
1 cup of Greek yogurt
1/2 cup of mixed berries
1/4 cup of granola
Instructions:
Take a clear glass or jar.
Spoon half of the Greek yogurt into the bottom of the glass.
Add a layer of mixed berries on top of the yogurt.
Sprinkle a layer of granola on top of the berries.
Repeat the process with the remaining yogurt, berries, and granola.
I have a low-carb, healthy recipe for granola recipe here for you to try also.
Hard-Boiled Eggs
This post-workout protein snack idea is my husband’s go-to snack. He has 2 boiled eggs usually for his morning tea.
Again perfect for meal prep, as I usually cook 4-6 eggs and place them in containers in the fridge ready to grab and go.
Hard-boiled eggs are an excellent source of protein, with one large egg containing around 6 grams of protein.
They are easy to prepare, convenient to carry and make for a healthy post-workout protein snack.
Hard-Boiled Egg
Ingredients:
4 eggs (or as many as you like)
Instructions:
Place your eggs in a pot.
Add enough water to the pot to cover the eggs.
Place the pot on the stove and turn to high heat.
Once the water comes to a boil, reduce the heat to medium-low to keep the water just above a gentle simmer.
Set a timer for 10 minutes for hard-boiled eggs.
For soft-boiled eggs, you’ll want to cook them for about 5-6 minutes.
Nuts and Seeds
Nuts and seeds are fantastic sources of protein and healthy fats.
Making them the perfect post-workout protein snack that is easy to pack and be enjoyed on their own or added to your yoghurt or smoothies for added flavour, texture, and nutrition.
Some of the best options include:
- almonds
- peanuts
- pistachios
- cashews
- walnuts
- pumpkin seeds
- sunflower seeds
- flax seeds
- sesame seeds
- chia seeds
Protein Bars
Protein bars are a convenient option if you are always on the go.
These are easy to pack and provide you with a quick source of protein and energy.
Be mindful when choosing a prepackaged store brought bar as some are marketed as healthy may have high amounts of added sugars.
Look for bars that contain at least 15 grams of protein and are low in sugar and artificial ingredients, or make your own and personalise with your favorite ingredients.
I have the perfect post-workout protein snack with my homemade protein bar recipe below.
Homemade Protein Bars
Ingredients:
2 cups mixed nuts and seeds – i.e. almonds, cashews, pumpkin seeds, and sunflower seeds
1/2 cup desiccated coconut
1 tablespoon chia seeds
1/3 cup honey
2 tablespoons coconut oil or butter
3 tablespoons almond butter or peanut butter or nut butter of choice
1 teaspoon vanilla essence
1/4 teaspoon salt
1 scoop of vanilla protein powder
Instructions:
Line a 20cm square baking tin with baking paper.
Roughly chop the larger nuts.
Combine all ingredients in a large bowl and mix.
Press into baking tin, using the palm of your hand to push down firmly and spread the mix evenly.
Freeze for 1 hour or place in the fridge until ready to eat.
Cut into portions, individually wrap, and store in the fridge or freeze for snack prep.
Almond Butter Banana Bites:
Almond butter banana bites are a simple, delicious, and protein-rich snack that is perfect for your post-workout protein snack for refueling or a healthy mid-day pick-me-up.
They are also great for the kids to get involved with at home!
Ingredients:
2 ripe bananas
2 tablespoons of almond butter
2 tablespoons of chopped almonds (or any nut or seed you prefer)
1/4 teaspoon of cinnamon
Instructions:
Slice the bananas into rounds and place them on a plate.
Spoon a small amount of almond butter onto each banana slice.
Sprinkle the chopped almonds and cinnamon on top of the almond butter.
Protein Banana Bread
This family favourite is packed with protein and is perfect for your post-workout protein snack.
I tend to make in big batches to portion and freeze, ready to grab out of a morning. Trust me, these don’t last long when the family is around, they absolutely love this banana bread!
Ingredients:
Cooking spray
60g Chocolate Protein Powder (I use Healthy Mummy Protein Powder)
1/2 cup coconut oil melted
1/2 cup sugar substitute
2 free-range eggs
3 mashed over-ripe bananas
1 and 1/2 cups wholemeal flour
1 tsp baking powder
1/2 tsp salt
1 tsp vanilla extract
Instructions:
Preheat the oven to 180°. Lightly spray a loaf tin with cooking spray.
Place coconut oil, sugar, eggs, vanilla, and mashed banana in a bowl. Mix until well combined.
Add flour, baking powder, and salt to the banana mixture. Mix until well combined.
Pour into the prepared loaf tin and bake for 60mins or until a skewer or knife comes out clean.
Store in an air-tight container in the fridge or wrapped individually and freeze for when required.
Post-Workout Protein Snacks – Summary
Incorporating protein-rich snacks into your post-workout routine is crucial for helping your muscles repair, recover and grow. Protein also helps you maintain a healthy immune system, helps regulate hormones and enzymes, gives you lasting energy, and helps support fullness and satisfaction.
The snacks I have listed above are all delicious and convenient post-workout protein snack options that will help you refuel and feel energised after a workout and throughout your day.
So, next time you finish a workout, reach for one of these protein-packed snacks to help you recover and feel your best.
I hope these Post-Workout Protein Snack ideas and recipes have given you some inspiration to continue providing your body with the essential nutrients needed to sustain optimum health and well-being.
Amy xx
I am not a professional nutritionist, but as a mother, I am passionate about providing my family with healthy and nutritious meals that support their well-being. The tips and recipes that I share are based on my personal experience and research, and I hope they can help other families make informed choices about their diets and lifestyles.
However, I understand that everyone’s nutritional needs are different, and what works for me and my family may not work for others. It’s always a good idea to consult a professional nutritionist or healthcare provider for personalized advice and guidance on nutrition and well-being.
Let me know what your favourite post-workout protein snack is on via my socials.
Amy xx
You can read my post on Protein for Weight Loss and its importance below.
