5 Smart Snacks To Eat After Your Workout

Written by Canadian Lentils Dietitian Gloria Tsang, RD

After a satisfying session of exercise, eating a post-workout snack makes sense. It helps replenish glycogen storage and blood sugar used up during your work. It also helps a strength training athlete to repair muscle damage, and an endurance athlete to improve stamina. However, does everyone need a snack after a workout? It depends.

In general, if you are exercising for more than an hour, it’s best to provide your body with some replenishment. And timing is also a factor. If your next scheduled meal is not until two hours after your workout, you probably need a nutritious snack. An ideal post-workout snack is made up of some carbohydrates (to replenish blood sugar) and some protein (to repair muscle).

5 Post-Workout Snacks For Your Body

1. Lentils

If you are looking for a balanced carb-protein food to replenish after your workout, lentils are the perfect option. They are easy to make, high in fiber, and adds tons of nutritional punch to any high-carb dish. Take a look at this easy-to-make Baked Eggs with Lentils, Peppers and Tomatoes! It provides 20 g of carb and 12 g of protein, just what you need after your workout.

2. Edamame and Soy

Similar to lentils, soy foods also provide complex carbohydrates and protein for your body. Edamame – the young soybeans – deliver both nutrients to help restore energy and regulate hunger. Cut firm tofu into wide strips and pan fry them into finger snacks. Or simply microwave edamame and season them with salt and pepper as grab-and-go snacks.

3. Berries + Greek Yogurt

Greek yogurt packs double the protein a regular yogurt provides. To boost carbohydrate level, add some fresh seasonal berries (or other fruits) to create a more balanced carb-protein post-workout snack. Alternately, you can create a smoothie made with these ingredients. My favorite recipe is this Citrus Berry Lentil Shake!

4. Protein Powder + Milk

Whey protein powder remains the most popular protein powder. Other non-dairy, or vegan version are quite readily available now. A scoop of protein powder usually provides 15 g alone, hence your liquid option doesn’t need to be high-protein. Dairy and soymilk usually provides the most protein, at about 6 to 8 g per cup. In this case, other non-dairy, low-protein milk will work, such as almond milk, oat milk, rice milk depending on your own taste preference.

5. Granola Bars

There are just so many packaged granola bars out there now. Some are meant to be eaten as breakfast, some are meant to be for an afternoon pick-me-up. In this case, as we need some carbohydrate and protein to replenish a workout, look for a bar with at least 8 to 10 g of protein in a serving. Alternately, make your own bars ahead of time. Try this popular Soft & Chewy Lentil Granola Bars!