10 Healthy Snacks That Provide Protein after Physical Activity

healthy snacks
Struggling with what to eat after exercise? It can be tough, but you're not alone. Have some protein-rich snacks ready and your body will have the energy it needs! Here are 10 that work well.

10 Healthy Snacks That Provide Lots Of Protein And You Can Easily Eat After Working Out


close-up of almonds in a plastic bag

You can enjoy almonds as a delicious, nutritious post-workout snack. Just one ounce of almonds, equivalent to about 23 nuts, provides 5 grams of protein and 3 grams of fiber.

Plus, they are low in sugar and contain zero fat. Moreover, prior studies have shown that eating almonds may lower inflammation and bad cholesterol levels associated with heart disease. For an even tastier treat after exercise, dip your almonds into a small amount of honey!

Greek yogurt

close-up of yogurt with nuts and sliced strawberries

Enjoy the delicious taste of Greek yogurt while getting a great source of protein. With 6 ounces of this yogurt, you get 18 grams of protein, 12 grams of carbs and 8 grams of sugar.

It’s also a good source for calcium to help repair your bones and fatigue muscles therefore preventing muscle soreness. If you want to make your snack more nutritious, add some nuts or fruits like strawberries or almonds to plain Greek yogurt.


unsalted pistachios in a clear glass bowl

You can get 6 grams of protein by eating 50 grams (1.8 ounces) of shelled pistachios. They also provide 11 grams of healthy fats which help your body absorb the protein from this snack. Pistachios are a good source of vitamin E and B vitamins, helping you convert consumed food into energy.

Eating 1.5 ounces (43 grams) of pistachios before and after working out can help your recovery process, according to a study. In fact, you’ll notice better performance when you eat the nuts 60 minutes prior to exercising. Additionally, if you munch on those same nuts before and after an hour-long workout, you’ll experience less pain and muscle damage afterwards.

Pumpkin seeds

close up of pumpkin seeds in a bowl

You can reap the health benefits of pumpkin seeds by adding 1 ounce (28 grams) to your daily routine. This serving size provides you with 5 grams of protein and 2 grams of fiber, as well as healthy fats and magnesium – a mineral that helps relax your muscles.

Eating pumpkin seeds can not only be a healthy snack, but it may also help you get better quality sleep. Getting enough restful sleep is essential for your body to fully recover after exercising.

Roast pumpkin seeds with a little sea salt for a post-workout snack. Alternatively, add them to yogurt or oatmeal for extra crunch and flavor!


different types of cheese stacked on each other

You can boost your snack’s protein content with a simple, yet tasty addition of cheese. It tastes great when you combine it with other sources of protein like nuts or fruit!

Some types of cheese that provide a good amount of protein include cottage cheese (7 grams per ½ cup), mozzarella cheese (8 grams per 1 ounce), and cheddar cheese (8 grams per 1 ounce). 

For a delicious cheese snack, spread some on whole-grain toast. Make broccoli and cheese pasta for heartier fare or add it to your salad. For an easy way to take it with you, wrap some up in a napkin and bring it to class or work!

Cheese also has many healthy benefits too. These are due to the high content of calcium, phosphorus, and zinc in cheese. These minerals are important for maintaining healthy bones and teeth.


top view of person holding a container with hummus next to pieces of bread

You can enjoy a delicious and healthy dip by trying hummus! With only 2 tablespoons, you’ll get 1 gram of protein, 2 grams of fiber and 3 grams of healthy fats. Hummus is made from chickpeas, tahini, olive oil and lemon juice. Hummus makes a great post-workout snack because it’s easy to eat and provides a good balance of nutrients.

Dip veggies or whole-grain crackers into hummus, spread it on sandwiches and wraps, or use it as a quick and easy sauce for meat or fish to enjoy its delicious flavor.

Chocolate milk

iced chocolate milk in a clear glass

You may think of chocolate milk as a kids’ drink, but it can really be beneficial for adults after their workouts. One cup provides 8 grams of protein which helps to rebuild and strengthen muscles.

You can restore your energy levels after physical activity with chocolate milk, which is also a good source of carbohydrates. Plus, the sugar in it may help reduce exercise-induced muscle soreness.

Have a glass of chocolate milk for a tasty and nutritious post-workout snack. Add some fruit like bananas or berries to make it even better!

Canned Tuna:

top view of opened canned tuna container

Boost the protein content of your snacks with a cheap and easy solution — canned tuna. A single 2-ounce (56-gram) serving will provide you with 11 grams of protein.

You should eat canned tuna because it is a great source of omega 3 fatty acids. Omega 3 fatty acids are important for aiding in heart health, cognitive functioning and mood regulation. Canned tuna contains high quality protein with minimal fat and calories, so you get all the benefits without any of the unhealthy ingredients. Furthermore, eating canned tuna is convenient which makes it an ideal choice when you’re short on time!

Fuel your body after a workout by adding canned tuna to a salad or wrap. Kick it up a notch with diced tomatoes, onions and peppers for some healthy tuna salsa. For a more filling snack, go for whole-wheat crackers topped with canned tuna and low-fat cottage cheese.

Peanut Butter

top view of person stirring peanut butter

You can make peanut butter from ground peanuts, vegetable oil, and salt. Peanut butter is a nutritious snack that’s packed with fiber and protein—making it a great addition to your diet! Each serving of peanut butter typically provides 7 grams each of both fiber and protein, making for an excellent source of those essential nutrients.

Enjoy a nutritious post-workout snack by adding peanut butter to your plate. Spread it on whole-grain bread, crackers, or even cut up fruit for a quick and easy bite that also offers an ideal balance of nutrients. Amp up smoothies or oatmeal with this tasty treat too!

If you have a peanut allergy, try switching to almond butter or cashew butter as an alternative. Both nut butters offer the same protein and nutrient benefits that peanut butter provides.


top view of a bowl of oats with strawberries

You can boost your protein intake by having a ½-cup serving of oats for breakfast. This serving provides 5 grams of the nutrient, which helps build strong muscles and supports healthy bones. Oats are also a great source of fiber, vitamins, and minerals. Enjoy them as part of a complete meal for even more nutrition benefits.

You will benefit from oats as a post-workout snack because they fill you up and provide a slow release of energy. This is thanks to the high levels of complex carbohydrates found in oats.

You can enjoy oats in many different ways. Make a warm bowl of oatmeal for breakfast, create oatmeal bars as a snack, bake granola and cookies, or add them to your smoothies or yogurt. Enjoy tasty oats!

How important is eating after you workout?

It is important to eat after you workout because your body needs nutrients to repair and build muscle. When you workout your body breaks down your muscles and those damaged muscles need to be repaired and that’s how you gain muscle mass.

Your body then needs the right nutrients to repair your muscles and help you gain more muscle mass. So if you don’t eat after you workout your body won’t repair your muscles and you won’t gain any muscle mass. 

Stay hydrated while exercising! Drink water or fluids with electrolytes to replace the sweat you lose when engaging in physical activity.

Conclusion on Healthy Snacks That Provide Protein after Physical Activity

Eating a healthy snack after physical activity is important for repairing and building muscle, as well as for rehydrating the body. There are many healthy snacks that provide protein, such as chocolate milk, peanut butter, and canned tuna. oats. Choose a snack that sounds good to you and provides the nutrients your body needs to recover from your workout.

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