Last week we asked you to share your favorite post-workout snacks, smoothies, or pick-me-ups. How do you refuel after an intense exercise session? What's your secret to staying satisfied without going overboard? You offered your favorites, and we pooled the top 5 most popular recommendations. Check 'em out below:
The Kitchn Readers' Top 5 Post-Workout Snacks
1. Greek yogurt, banana, and peanut butter. This powerful protein-carbs-fat trio was a popular choice for many Kitchn readers, who said it was filling enough to satisfy them after a hard workout and hold them until their next meal, but not too heavy or calorie-laden to blow all their hard work.
After I run always have a lot of water first and then hit the shower. This helps me cool down and decide how hungry I really am. Then, usually I go for a piece of fruit...for quick sugar energy and Greek yogurt for protein. After long runs (8+ miles) I'll also have a banana or coconut water for electrolytes and potassium. MaxiR
I like to eat a banana covered in peanut butter after a hard workout. Drink plenty of water with it. Simple, delicious. Sometimes if I'm feeling fancy I make it into a peanut butter banana smoothie. - vanitos
Greek yogurt, mashed banana, and chia seeds is the perfect post-run treat. - mrb2001
As a rower in college, my coach was a fanatic about peanut butter, bananas and wheat bread. Not only is it a great post work-out food, those three items were always stocked at the dining hall. I used to wrap the peanut butter toast around the banana. Voila! A banana dog! -studiog
More Info and Recipes:
• Banana Split with Yogurt and Jam
• Peanut Butter Banana Breakfast Bread Pudding
• Yogurt Swirled with Peanut Butter, Honey, and Graham Crackers
• Crunchy, Tangy, Sweet: 10 Favorite Add-Ins to Yogurt
2. A fruit smoothie made with yogurt, milk, or soy milk. Protein-packed fruit smoothies were another popular recommendation. The sugars from the fruit provide the necessary carbs for refueling, while the protein (from yogurt, powders, or nut butters) helps fill you up.
I don't like to eat too much right afterwards, so I usually end up making a smoothie. The ingredients depend on what I've got on hand - usually dates or a banana, soy or almond milk, ice, a little spoonful of nut butter, and a pinch of salt. - jkatk
I usually have a small berry smoothie with greek yogurt and agave or an apple and some cheddar cheese. - DanielleColorado
Protein shake! A cup of summer-frozen berries, 1/2 cup of yogurt, 1 scoop protein powder and a generous splash of milk. - BillieAnn
More Info and Recipes:
• 20 Smoothie Tips, Hints, and Recipes
• 5 Nourishing Whole-Grain Smoothies
• What is the Best Protein Powder for Smoothies?
• Winter Smoothies: 5 Seasonal Add-Ins
3. Nut or energy bars. A high-protein nut bar helps keep you from feeling sluggish throughout the day. It's also an easy and convenient snack, making it a preferred choice for those on-the-go:
I'm a cyclist that trains after work, so I usually eat a protein-rich snack around 5:00 before I leave work (almonds, cheese, greek yogurt, etc) so I'm not hungry during my workout. I eat something with easily available sugars immediately after my workout like a Glenny's bar so that I can make dinner without feeling woozy. diedre.ribbens
I alternate between cardio and crossfit workouts, but always end up having the same snack afterwards - a high protein nut and peanut butter bar. Gives me the added energy I need to not feel sluggish for the rest of the day! - peggegarbe
More Info and Recipes:
• How To Make Homemade Granola Bars
• Recipe: Homemade Power Bars
• 6 Recipes for Homemade Energy Bars
• 4-Ingredient Banana Oat Bars
• 5 No-Bake Energy Bars
• DIY Nutri-Grain Fruit and Nut Bars
4. Eggs + something starchy (usually bread or potatoes). Once again, a little protein paired with carbs is the magic combination. In this case, put an egg on it! Eggs on toast, egg salad, eggs with sweet potatoes... these were just a few of people's favorite eggy post-workout snacks:
This weekend after a long afternoon hike I had a bowl of cottage cheese with banana and honey. This morning after a quicker but more intense hike I had poached eggs on whole wheat bread. - Sydog
I like to snack on something with carbs and protein in it. The protein helps to rebuild damaged muscle tissue, and the carbs replace your glycogen (read: energy) stores that were repleted during the workout. I'll have vegetables and bean dip, a hard-boiled egg or egg salad, or yogurt with fruit. - A.Letarte
I exercise in the morning, so I usually have an egg casserole with a good amount of carbs (potatoes or sweet potatoes) in it, along with a few slices of avocado. - breezyslp
Coffee always, some eggs typically, and maybe a piece of homemade gluten free banana or pumpkin bread. - Christierei
More Info and Recipes:
• Scrambled Egg Toast
• Yes, Adding Avocado to Scrambled Eggs Is a Very Good Idea
• Hearty, Healthy Breakfast Idea: Egg Baked in an Avocado
• Recipe: Sweet Potato Hash with Sausage and Eggs
• Better Egg Salad: Add an Avocado, Use Less Mayo
5. Chocolate milk This was pretty surprising, but many readers cited chocolate milk as their favorite post-workout pick-me-up. A few even said that coaches and personal trainers turned them on to it:
The first hour after a workout is the key window for getting your body the protein to rebuild muscles, and some kind of sugar to keep you going while your body starts the recovery process. The magical formula for this? CHOCOLATE MILK. Seriously. There have been tests done and stuff. If my coach had a mantra, it would be "chocolate milk chocolate milk chocolate milk..." whispered during races. Because chocolate milk is (post-workout refueling) excellence. - studioG
For muscle recovery a blend of protein and simple carbs e.g. some sugar post-workout is important. I'll often have a shake, but good 'ol chocolate milk also fits the bill perfectly (in moderation of course!). - jessco3030
After my morning long runs, I refuel with flax seed (or other seed or berry) pancakes and a hot mug of coffee. Post-coffee refueling with powerade zero or water, chocolate soy milk if it was a particularly long run. - SchmidBC
I'm currently doing the Insanity program, but usually do a mix of yoga/running/pilates/Jillian Michaels etc. After a hard workout, I usually have chocolate milk, Aria whey protein powder in milk or water, sweet potatoes, or almonds and fruit. - kathleenelizabeth
I rely on chocolate milk (or hot chocolate in the winter) after a long run. Sometimes my stomach can't take much more than that, and it gives me some fluid, carbs, and protein to get me through to when I can eat something 'real' - amendelblatt
Thanks for sharing your insights, everyone!
More Exercise and Eating Advice from The Kitchn
• Refuel After a Workout: What To Eat When You Get Home From the Gym
• Best Workout Snacks: Do You Eat Before Exercising?
• What Should I Eat Before a Workout?
• Make Your Own Healthy Sports Drink
• Natural Energy Foods: How To Ditch Packaged Bars and Drinks
(Images: 1+4. Leela Cyd Ross; 2. Flickr member elisasizzle licensed under Creative Commons; 3. Leanne Vogel/Healthful Pursuit; 5. Leela Cyd Ross; 6. Faith Durand)
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Fantastic post! Bookmarking this one. I'm a huge fan of homemade energy bars myself and found this amazing recipe that I made with craisins and just a TINY handful of chocolate chips instead of the banana and jelly. It has flax seed and chia seeds and tastes delicious:
http://laurenfoode.com/2012/10/17/pbj-oatmeal-breakfast-bars/
For those of us that can't tolerate lactose, does chocolate almond milk work just as well? My favorite post-workout snack is a smoothie made with almond milk, cocoa powder, banana, and whey powder, which is like a combination of #1, #2, and #5.
Also, when's the best time to have the post-workout snack? Immediately after, or should I wait an hour?
This is great! I've been thinking about this question a lot lately, so terrific to see lots more ideas (though simplicity is the name of the game, clearly!!).
The chocolate milk thing is pretty well-known and -documented. It's popular amongst distance cyclists (and runners, I think) because it can be hard to eat something right after a long ride (or run), but your body needs fuel. A lot of exercise researchers say chocolate milk is the perfect nutritional combination of liquid, protein, and carbs.
Chocolate almond milk would fit the bill just as well for the purpose. Best time for a post-workout snack is within the hour after exercise. Some even go so far as to say the first 20 to 40 minutes.
I've always been told not to wait longer than half an hour after exercising to have my snack since that's when the muscles are still on a "high".
I've also heard that the best time to have a post-workout snack is immediately after the workout, preferably no longer than an hour later. I recently read that if your stomach can tolerate it, drinking half a protein shake prior to or during your workout can be beneficial.
Also, I love all these ideas! My current favorite post-workout smoothie is 1/2 C 1% cottage cheese, 1 T natural peanut butter, 1 T unsweetened cocoa powder, 1 scoop protein powder and two handfuls of ice. You can also add 1/2 a frozen banana. I know the cottage cheese sounds funky, but it's not bad at all and makes the smoothie extra creamy.
Great post! I'm all for the energy bars... I love making my puffed rice bars- I actually eat them for breakfast too!
1. No, almond milk will not substitute for dairy based chocolate milk. The salt and sugar are both there (both important), but not the protein. Almond milk is severely lacking in protein and overall calories, which are two major reasons why dairy-based chocolate milk is so good for post-workout.
2. The "window-theory" regarding consuming food immediately after workout (or, protein within 30min..etc.) has been largely debunked by modern science. The only thing you need within 30min after workout is some water and something to keep your blood sugar from crashing, which can be simple sugars or readily available carbohydrates (a banana is perfect for this). You have about 3-4hr to get your amino acids into delivery mode.
What a great topic, I'm getting lots of new ideas. I usually just have a hard cooked egg with truffle salt; quick, easy and full of protein. And here's the way to make them so they always peel easily.
Is the "window theory" relevant if you're trying to lose weight as well as become more fit? I have been avoiding eating right after exercising (I usually do 25-30 minutes of exercise, which consists of intervals of elliptical machine, hand weights, yoga, and calisthenics) because it feels counter-intuititve. I could see eating some low calorie protein, but otherwise I want my body to burn my fat stores, not grab onto carbs or sugar that I eat right after working out...
edbindc, the point is that the window theory is not relevant at all. But, to answer your question yes you need to eat right after exercising if you are trying to lose weight. If you do not eat after exercise, your blood sugar drops rapidly and when you do eat something to boost it later, it will surge, causing insulin spikes that contribute the kidney problems and the development of Type II diabetes. If you are only working out for 25-30min, you do not need to be supplementing with protein. Chances are, if you are rotating between 4-5 things in 25-30min you are never getting your heart rate up enough to actually consume glycogen/fat stores, nor are you breaking down enough muscle to require more protein than you already get (the average person, not training to be an athlete, only needs about 8-10% of their diet to be made up of protein, so if you are eating a proper amount of calories than you are already meeting this goal, since most vegetables are 8-10% protein and meat is higher).
It sounds like your worry is that your body will do what it normally does with excess sugar/carbohydrate, which is to use it as a signal to increase glycogen storage. This only happens if you are exceeding the required carbohydrates, which would be hard to do with a piece of fruit or toast after working out. In fact, if you are depriving your body of glucose, it is more likely do degrade muscle for energy than fat, since you are essentially sending the signal that your body is not only under stress, but also deficient in access to food, which means your body will want to do everything it can to save and increase fat/glycogen stores.
Thanks, aschy. I am still very out of shape so yes, my heart rate does get up quite high during my workouts. I also experience a lot of delayed muscle soreness the next day, even with my limited activities. I will try eating some of the options above and see if it helps.
Aschy, that was super informative! Thanks.
I'm also on the chocolate milk bandwagon--in fact, sometimes I'll pour myself a small glass (between 4-6 oz) as a hold-over when I get home from work, until dinner is ready. I always drink either 1% or skim, so the fat content is low, and the shot of protein is great. I just cut out some sugar elsewhere in my day.
I just eat what I like and let them fight it out inside.
This is a great round-up, and I'm really benefitting from these informative comments as well. I used to make a fancy smoothie after I run, but I switched it up about 3 months ago. I work out early morning before breakfast, so I eat a bowl of oatmeal (my favorite breakfast) with a tablespoon of walnuts, a tablespoon of ground flax, a tablespoon of chia seeds and fruit (usually 1/2 cup of blueberries), and lots of cinnamon. I pour on hemp or almond milk. I don't get hungry for hours afterwards.
This is what I like:
http://listenbubb.blogspot.com/2013/01/whey-protein-after-your-workout.html
chocolate soy milk for me! or a smoothie with fresh squeezed oj, blueberries, alfalfa sprouts, kale, and maybe a bit of yogurt (lactose intolerant, so i can only handle a bit)
This is an awesome post. We all need to know this. I'm always hungry after a workout, and make the mistake of grabbing anything in sight. After reading this, will try to be more mindful. Thanks for sharing these post-workout tips!
In an effort to eat more whole foods this year, I went looking for a good fruit/nut bar that contains no added sugar (just from the fruits) or grains. I found this mock-Kind bar recipe first (http://powerhungry.com/2011/09/homemade-trio-bars-and-homemade-kind-bars/) which does use a cane syrup...and have had success with it (though it stuck like the devil to both foil and wax paper). I plan to try another recipe from the same site that uses only dried fruits, nuts, seeds, a bit of salt and orange juice (and according to the comments, the OJ can be subbed for any liquid) http://powerhungry.com/2010/02/fruit-seed-nut-power-bars-no-added-sugar/ There were a bunch more on this page that I wanted to try, but the subject seemed relevant!
This post and comment thread are both so helpful. Though what I'd really like to know is, what do people eat BEFORE working out? And when? In order to jog comfortably it's so difficult for me to get my stomach to the perfect point between low-energy-ravenous-thirsty and too-full-sloshy-cramp-factory.
@KittyWrangler-- If I'm working out in the morning, I'll either wait to eat anything until after I work out (except coffee and water, that is), or I'll drink a protein smoothie with whey and egg white protein powder, banana, tumeric and other wonderful things. My favorite after-workout snack, though, is beef jerky and coconut water, which my gym conveniently sells at the front desk. Perfection.
Sprouts are know to be very high in protein content. Having plain sprout everyday would be really boring. Here's a recipe to make your sprouts tangy and tasty.
Tasty Moong (Green Grams) Salad