7 Protein Rich Post-Workout Snack Ideas

Leaving the gym sweaty and sore is a sign of a job well done. Yet, you don’t have to stay that way. A shower and a post-workout snack are perfect ways to refresh and refuel after your workout.

Not every snack is created equal though. You should opt for snacks that feature protein as a key nutrient. Here, we dive into the importance of protein and share some of our favorite high-protein post-workout snacks.

What Do You Need After Your Workout?

The name of the game after your workout is carbs and protein. According to the Mayo Clinic, “to help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible.”

Glycogen, found within carbohydrates, is stored in the muscles and is the key source of fuel used during a tough workout. To build muscle, you must repair the muscle fibers you damage as you lift, walk, or run. Refilling your glycogen stores plays an important role in this process.

Why Do You Need Protein After a Workout?

In addition to carbs, you also need protein. This nutrient is made up of amino acids that also help repair damaged muscles. While you may swig a protein shake before your workout, refueling with protein after a workout is also important for building.

Pre- or Post-Workout: Which Is Best?

When it comes to pre- or post-workout fueling, one isn’t better than the other. In fact, both are important for different reasons. Pre-workout is a great way to fuel up for your workout and ensure you have the energy you need to endure. Post-workout is meant to help you refresh and jumpstart the muscle recovery process.

Our Favorite Protein-Rich Post-Workout Snacks

Ready to fuel up? If so, there are many post-workout food options out there that are not only delicious but full of the nutrients to help reach your goals.

1. Jack Link’s Jerky

Is there anything better than a savory meat snack? We don’t think so. Jack Link’s jerky is available in a range of tasty flavors, including Teriyaki and Peppered. Plus, Jack Link’s jerky is a quality source of protein. For example, our Original Beef Jerky includes 10 grams of protein in a single one-ounce serving.

Not a rip-and-pull jerky fan? Try our meat sticks. Our Original Beef Sticks feature 13 grams of protein each. They’re also great to throw into your workout bag.

2. Avocado Toast With Eggs

While avocado toast is a great breakfast option to jumpstart your day, it’s also the perfect post-workout snack. Avocados feature around four grams of protein while one large egg contains around six grams of protein. Together, they pack a punch.

Avocado toast is highly customizable to fit your tastes. For example, you can spread avocado on your toast and add a fried egg with some hot sauce on top. Or, slice an avocado and a hard-boiled egg and add it to your toast with some salt and pepper to keep it simple.

3. Protein Shakes

Whether pre-workout or post-workout, protein shakes are delicious and full of protein. The amount of protein in protein powder will depend on the specific brand you choose. However, the USDA’s FoodData Central estimates that around one-third of a cup of whey-based powder will contain approximately 25 grams of protein.

4. Tuna Salad Sandwiches

Tuna salad is creamy and tastes fantastic with crackers or on bread. Plus, tuna is a quality source of protein. One can of drained tuna may have approximately 40 grams of protein! Add a slice of wheat bread for an extra three grams.

You can either purchase tuna salad or make your own. If you want to whip some up, all you need to do is combine tuna, mayo, some red onion, some celery, and a dash of lemon juice in a bowl.

5. Rice Crackers & Peanut Butter

Nuts such as peanuts are excellent sources of protein. Two tablespoons of peanut butter contain approximately seven grams of protein. Add to rice crackers, which feature around three grams of protein per serving for an easy snack.

Not a fan of peanut butter? Try other nut butters such as almond butter. This butter contains around three grams of protein per tablespoon.

6. Greek Yogurt With Granola & Fruit

If you’re looking for a cool treat at the end of your workout, this one’s for you. One container of plain Greek yogurt made with low-fat milk features around 14 grams of protein. Dress it up with some granola and your favorite fruit for flavor.

7. A Bowl of Cereal

If you’re in a rush, munching on a bowl of cereal is a quick way to refill those glycogen stores. You’ll want to choose a cereal that features ingredients such as nuts, flax, and granola. 

For example, Kashi’s GOLEAN Crunch Honey Almond Flax cereal includes nearly nine grams of protein per cup. And don’t forget the milk—one cup of whole milk contains eight grams of protein.

Make After Workout Snacks Easy With Jack Link’s Jerky

Fitness snacks should be portable and simple yet delicious. Luckily, Jack Link’s jerky ticks all of those boxes. From sticks to cuts, we have a jerky snack to fit your unique tastes. Shop our products today!