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Healthy Post-Workout Snacking

Breakfast is typically touted as the most important meal of the day. We have heard time and time again about the importance of refueling within the first few hours of waking after a night’s rest, as we are essentially fasting while we sleep. However, we might not be considering the other time of day when replenishing and refueling our bodies is in similar demand—post-workout. For those of us able to be physically active a few days a week, it is vitally important to nourish our bodies after breaking a sweat.

Replenish your body’s stores

After an hour or so of moderate-to-intense physical activity, our bodies have tapped into our carbohydrate stores (glycogen, specifically), broken down muscle, and depleted our fluids and electrolytes to fuel the workout. Ideally, we want to enjoy a snack that will replenish everything we used to power through the training and avoid a huge appetite later.

Repair muscle, maintain blood sugar, and control appetite

The goal is to refuel within 15 to 20 minutes after your workout with a 3:1 ratio of carbohydrate and protein. This balance is ideal for muscle repair and recovery along with maintaining blood sugar and controlling your appetite. Then follow up by eating a regular balanced meal three to four hours after.

Portrait of a young woman in sports wear and with portable information devices having rest and checking her smart watch outdoors at urban setting

Eggs as a post-workout balance

We have gathered some of our favorite post-workout snacks that provide enough protein and carbohydrates to keep you satisfied after breaking a sweat. Eggs and other healthy protein sources will provide just the right balance! Try these ideas:

  • Yogurt and fruit
  • Poached egg and a English muffin
  • Avocado egg toast
  • Peanut butter sandwich
  • Cottage cheese and fruit
  • Egg and cheese omelet with toast
  • Hard-boiled egg with hummus and crackers
  • Chocolate milk
  • Turkey sandwich

Drink water—before, during, and after!

Last but not least, don’t forget to drink enough water. You need adequate fluids before, during, and after physical activity to help prevent dehydration. Drink two to three cups of water during the three hours before your workout. Have about ½ cup of water every 15 minutes during physical activity. Then post-workout make sure to have two to three cups of water for every pound of weight you lose during the workout.

By keeping your body nourished and maintaining adequate energy stores, you should see an improvement in your strength and recovery time. And when you refuel with pasteurized eggs, you don’t have to worry about Salmonella derailing your workouts!