Snacking straight after a workout, especially if you’re on a weight loss regimen, may seem counter intuitive. And you might wonder why you need a post-workout snack in the first place when you’re trying to lose weight! But, let’s see what science has to say!


After working out, body runs on an empty tank. Its energy-rich glycogen stores are depleted and needs a refill. Consuming protein after workouts helps repair muscle tears, strengthening, and sculpting them in the process. Also, there’s the after burn effect – when your body burns calories long after your workout. Protein consumption ensures weight loss from burning fat, and not muscle tissues. So, how many calories should your post-workout snack carry? Your choice of snack should be sensitive to your weight loss goal! 100 – 150 calories is good enough, including 10 grams of carbs and 10 grams of lean protein. To make things easier for you, we have come up with a list of the best and choicest post-workout snacks! Read on to find out what these are –


Wholegrain Bread With Nut Butter 

Containing protein, both simple and complex carbs, this nut (peanut or almond) butter-wholegrain sandwich is one of the best post-workout snacks. It has all it takes to get your body into recovery mode. Add banana slices on top and you’ll get a bonus dose of potassium!nut1


Apple Slices With Nut Butter

If you’re not too keen on the wholegrain sandwich idea, try apple slices with nut butter instead. A small apple with a tablespoon of nut butter is under 150 calories, which is just enough to fuel your muscles but not too much to ruin your efforts. Add a few grapes for an extra dose of carbs!nut2

Non-Fat Chocolate Milk With Nuts 

This is actually a favorite with working professionals, particularly because it is a convenient choice when you’re on the go. A healthy and adequate mix of protein and carbs, it helps replenish the depleted glycogen stores and speed up recovery. Add a few nuts for crunchy goodness!nut6

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Greek Yogurt With Berries

This protein powerhouse, when complemented with properly-portioned carbs in the form of berries and fresh fruit or granola, is exactly what your body needs to help repair and refuel your muscles after a workout. Just make sure you buy the low or non-fat kind.


Fat-Free Popcorn With Protein Powder

Popcorn is one of the best wholegrain sources to replenish glycogen stores, while the whey protein powder assists in recovery. Microwave 25 grams of kernels, then sprinkle a scoop of whey protein powder, give it a shake for a good mix and then, ‘pop’, enjoy!


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Protein Shake

All you need to refuel your body post workout without overdosing on calories is a glassful of protein shake. Most of the protein shakes are made with a perfect balance of proteins and carbs. Besides, you get to choose from a range of flavors that are to your liking!

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For your next sweat-sesh, why not try one of these options, then follow with the next? We’d love it if you would share your post-workout snacking experience with us. So go for it, and have your say in the comments below! And don’t forget to hit that like and share button.



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