We Asked 6 Dietitians What the Best High-Protein Post-Workout Snack Is

After a exercise, fueling your physique with a nutritious snack is an efficient method to assist restoration whereas serving to you attain your health and physique targets. Protein is particularly vital after intense exercises, because it’s wanted for muscle restore. To slender down one of the best choices, we requested 6 registered dietitians to call their prime high-protein post-workout snack picks.

By far, probably the most advisable high-protein post-workout snack by registered dietitians is Greek yogurt. 

“My favourite high-protein post-workout snack is Chobani’s 20-gram Excessive Protein Greek Yogurt,” Roxana Ehsani, MS, RD, CSSD, sports activities dietitian, instructed Well being. “It’s creamy, ultra-thick, and provides 20 grams of protein to assist restore and rebuild muscular tissues post-workout.”

“I’ll make it candy with antioxidant-rich fruit or savory with greens and a drizzle of olive oil,” added Michelle Routhenstein, cardiology dietitian at EntirelyNourished.com.

Greek yogurt offers high-quality protein to assist muscle restore and rebuilding. It additionally offers carbs, that are wanted to replenish power shops. Including berries provides extra carbs, fiber, and antioxidants.

“My primary high-protein post-workout snack is a whey protein smoothie with fruit,” Gretchen Zimmermann, RD, CDCES, Director of Scientific Dietetics at Vida Well being, instructed Well being. 

It delivers the carbs and protein your physique wants after a exercise. Whey protein is quickly digested and wealthy in important amino acids, together with leucine, making it particularly efficient at stimulating muscle protein synthesis and supporting muscle restore and progress after train. Leucine is an amino acid that is important for protein synthesis and muscle restore.

Zimmermann additionally provides frozen berries or cherries to her smoothie, which assist replenish glycogen shops and supply antioxidants like vitamin C and polyphenols.

Amy Goodson, MS, RD, CSSD, LD, a sports activities vitamin advisor, usually snacks on beef jerky and a banana after her exercises. “Pairing protein with a carbohydrate inside 45 minutes post-workout helps optimize restoration,” she defined.

Consuming carbohydrates after train replenishes muscle glycogen and stimulates insulin secretion, which facilitates the transport of glucose and amino acids into muscle cells to assist restoration. When paired with protein, carbohydrates can restore muscle glycogen extra effectively than carbs alone.

Animal proteins, like beef, are amongst probably the most nutrient-rich, full protein sources accessible, that means they supply important amino acids that assist your physique get well post-exercise and preserve muscle mass long run.

Dietitians are huge followers of high-protein dairy merchandise, like cottage cheese, for post-workout gas.

“It’s low-cost, tasty, stuffed with micronutrients, and has all of the parts you’ll want to get well correctly after a exercise,” Destini Moody, registered dietitian and authorized specialist in sports activities dietetics (CSSD) at High Vitamin Teaching, instructed Well being.

She alsoo recommends topping cottage cheese with fruit for an additional dose of energizing carbs. 

“My primary high-protein snack is a protein shake,” Kayla Kamen, MS, RDN, vitamin knowledgeable for Drink Healthful, instructed Well being. Protein shakes are a simple method to bridge the hole between mealtimes with out dulling your urge for food.

“My favourite is a PB&J smoothie with Drink Healthful Vanilla Egg White Protein Powder, A2 milk, Greek yogurt, peanut butter, and frozen strawberries,” she mentioned.

The right post-workout snack offers protein and carbs. “Protein is important post-workout as a result of train causes micro injury to muscle fibers, and amino acids from protein are required for restore,” defined Zimmermann. Pairing protein, like beef jerky, with a carb, like a banana, is vital for muscle restoration as carbohydrates replenish glycogen shops and assist total restoration.

Zimmerman additionally recommends snacks excessive in micronutrients and antioxidants, which might cut back post-exercise muscle injury.

Finally, one of the best post-workout snack is one which aligns together with your dietary preferences, exercise depth, and schedule. Selecting a snack that mixes protein and carbohydrates may also help assist restoration after train and assist you meet your health targets.