Best Post-Workout Snacks for Muscle Recovery and Growth

When you've done a savage gym session, you're probably thinking about how you're gonna refuel your body next. The right post-workout snacks will help you recover your muscles, replenish your glycogen store, and promote muscle growth. These snacks can also help you with muscle soreness recovery and improve performance in your next workout. In this blog, we'll take a look at the best post-workout snacks that are full of the nutrients your body needs to recover and build muscle! We will cover the science of recovery nutrition and sample snack ideas for you to try today!

Why Post-Workout Snacks Matter. 

After exercise, your body and your muscles require nutrients for recovery and repair. During exercise, there is damage to your muscle fibers, as well as depletion of glycogen (stored carbohydrate). Post-workout snacks allow you to receive the necessary proteins, carbohydrates, and fats, which will optimise recovery and promote muscle growth, as long as you have the ratio of: 

• Protein: for muscle repair and growth.

• Carbohydrates: to restore glycogen levels, which have been depleted through the exercise period.

• Fats: for longer-term recovery and nutrient absorption.

When to Consume Post-Workout Snacks

The best time to consume your post-workout snacks is 30 to 60 minutes after your exercise. You want to eat your snack after your workout because it is when your muscle are most prepared to absorb the nutrients and when your body is restoring glycogen most effectively. Eating snacks after a workout is important to assist in muscle recovery and optimal muscle growth. 

Below are 5 post-workout snacks for muscle Recovery

1. Greek Yogurt with Fruit and Nuts

Why it's awesome: Greek yogurt is an awesome source of protein, and fruit (i.e., berries) provides carbs for glycogen replenishment. Nuts will provide healthy fat, which is helpful for muscle recovery. 

Nutritional breakdown:

• Protein - 15-20g (from Greek yogurt)

• Carbohydrates - 30g (from fruit)

• Fat - 10-15g (from nuts)

2. Protein Shake with Banana and Oats

Why it's awesome: A protein shake helps provide rapid absorption of protein, while a banana provides carbs, and oats provide carbs and fiber for sustained energy post-workout. These combine perfectly for a post-workout recovery snack. 

Nutritional breakdown:

• Protein - 20-25g (from protein powder)

• Carbohydrate - 35-40g (from banana and oats)

• Fat - 5g (from oats, or optional nut butter) 

3. Eggs and Whole Grain Toast

What's Great About It: Eggs are a superb source of high-grade protein, along with all essential amino acids for recovery. Whole grain toast is a good source of complex carbohydrates to help replete glycogen.

Nutritional Content:

• Protein: 12g (2 large eggs)

• Carbohydrates: 30g (whole grain toast)

• Fat: 10g (eggs)
  
  

4. Cottage Cheese with Pineapple 

What's Great About It: Cottage cheese is high in casein protein that digests over a longer period, allowing for a gradual supply of amino acids to the muscle. Pineapple has bromelain, a protein-digesting enzyme that aids in fighting inflammation.

Nutritional Content:

• Protein: 14-18 g (cottage cheese)

• Carbohydrates: 25  (pineapple)

• Fat: 5g (cottage cheese)
  
  

5. Tuna Salad on Whole Wheat Crackers

What's Great About It: Tuna provides a low-fat protein source, and whole wheat cracker provides complex carbohydrates. This is a smart snack for muscular recovery and to keep you satiated for a longer duration.

Nutritional Content:

• Protein: 20-25g (tuna)

• Carbohydrates: 150-20g (whole wheat crackers)

• Fat: 5-10g (olive oil in the salad)

The Science of Post-Workout Nutrition 

After exercise, your body has a "window" for recovery where it needs both macronutrients (proteins, carbohydrates, and fats) and micronutrients (vitamins and minerals) to recover properly. Let's break down to see how each type of nutrient works: 

• Proteins: protein takes care of the reconstruction and repair of muscle tissue broken down by exercise. Essential amino acids are the building blocks of muscle fibers, and these are derived from protein. 

• Carbohydrates: replenish depot glycogen stores in the muscles during exercise. Glycogen is the body's primary source of fuel for exercise. Inadequate glycogen stores will leave you feeling fatigued and slow during your next bout of exercise. 

• Fats: fats are not the primary macronutrient for post-exercise recovery; however, it is involved in any inflammation that is present and in nutrient absorption. 

What is the amount of protein that you should consume after exercise? 

The amount of protein that you should be consuming will be based on your body weight and how hard you have trained. On average, you should be aiming to consume about 0.3g of protein per kilogram of body weight. For example, if you weigh 70kg (154 lbs), you should aim to eat about 21g of protein post-exercise.

Quick and Easy Post-Workout Snacks for Busy Lifestyles

If you don't have a lot of time after your workout, then you may be looking for a few quick post-workout snacks:

• Protein Bars: Look for a bar that has a minimum of 20g of protein and 30g of carbs.

• Chocolate milk: This is an excellent source of carbs and protein, plus it tastes good and is convenient for muscle recovery.

• Apple with peanut butter: A very easy and portable snack that combines good carbs, protein, and fat.

The End Game: Choose Wisely When Eating Your Post-Workout Snacks

Great post-workout snacks will not only help your body recover but also help promote muscle growth by replenishing glycogen and providing the protein needed to repair muscles. You can have a protein shake or a hearty meal like eggs and toast, but be sure to be getting a combination of protein, carbs, and fat.

By making an effort to find some really good post-workout snacks, you will not only recover faster but you will also be able to perform better at your next workout. 

Remember: Your body is a product of what you provide it, so make wise choices, and recover wisely!