Get the Most Out of Your Workout With a Post-Workout Snack

After you get your sweat on in the gym or during your morning run, it’s time to refuel. Those muscles you’re working so hard to build depend on it. And the best post-workout snack is one that contains protein. 

Here, you’ll find the basics you need to know about muscle recovery and protein as well as some snacks you can sink your teeth into after any workout session.

Why Is Muscle Recovery So Important?

There’s a lot that goes on inside your body during a workout. When you lift a weight, your muscles contract. This results in stress to the muscles that then causes them to adapt and strengthen. That’s why you can see noticeable muscle growth over time.

While in the gym, you’re actively working to break your muscles down. The next step in the process is muscle recovery which happens after your workout. During this process, your body will repair the micro-damage done to your muscles.

How Protein Serves Muscle Recovery

The muscle recovery process wouldn’t be possible without protein. According to the Mayo Clinic, protein provides the amino acids your body needs to repair your muscles after exercise. Eating a protein-packed snack after your workout can help stimulate protein synthesis.

When Should You Snack After a Workout?

If your next meal is more than two hours after a workout, you should eat a snack. This will give your body a solid boost of protein immediately to aid in recovery. 

Of course, when you decide to snack in that two-hour window is up to you. Some people snack as soon as they put their weights away. Others wait a bit longer. It all depends on your tolerance so make sure to pay attention to your body.

How Much Protein Do You Need?

How much protein should you have each day? According to the USDA’s Dietary Guidelines for Americans, women aged 19-30 who typically eat a 2,000 calorie diet should have 46 grams of protein per day. For women who are 31-50 and eat a 1,800 calorie diet, that number is the same.

As for men ages 19-30 who eat a 2,400 calorie diet, daily protein intake increases to 56 grams. For those aged 31-50 who eat a 2,200 calorie diet, intake should be the same.

6 Protein-Packed Snacks to Eat Post-Workout

Protein is an important nutrient for your workout. But before you frantically search Google for “what to eat after a workout,” check out these six snack options.

1. Jack Link’s Jerky

When we hear the word “protein,” we think of meat. After all, meat is a great source of protein. Plus, meat snacks such as jerky and meat strips are easy to munch on while on the go. And they’re incredibly delicious.

For example, Jack Link’s Original Beef Jerky contains 10 grams of protein in a single ounce. Snacking on jerky is a simple way to jumpstart protein synthesis after a workout.

2. Yogurt

Dairy is full of protein and yogurt is no exception. Plus, there are so many yogurt options on the market, from creamy Greek yogurt to delicious flavored options. In fact, Greek yogurt can contain 15 to 20 grams of protein in just six ounces. If you’re not a fan of plain yogurt, try adding some granola or fruit.

3. Fresh Fruit

Some fruits have protein and are a simple snack to grab and go. Enjoy bananas, cantaloupe, oranges, blackberries or even some avocado. If you’re in the mood for something a bit different, grab some guava the next time you’re at the store or a jackfruit – if you can find it!

4. Peanut Butter

Peanuts are not nuts, but rather legumes that are full of protein. In fact, they have more protein than any nut out there. This makes peanut butter a delicious and protein-packed post-workout snack. Grab a spoonful right out of the jar or have a tasty peanut butter sandwich. Creamy or crunchy—it doesn’t matter. Whatever you enjoy is best.

5. Smoothies With Protein

Want to have all the benefits of fruit, peanut butter and even yogurt in one sip? A smoothie is a great way to refuel. Keep it simple with some fruit, milk and peanut butter. Or, take it to the next level by adding cocoa powder, chia seeds or even oats.

6. Chocolate Milk

A glass of chocolate milk might be all you need after your workout. According to studies, low-fat chocolate milk has a 4:1 carb to protein ratio which is similar to many commercial recovery beverages. Plus, chocolate milk contains fluid to replace what you lost during your workout.

Don’t Skip the Refuel After Your Workouts

After a long and sweaty workout, you might be tempted to skip the snack. Don’t. You need to refuel your body for the best results. If meat snacks are your snack of choice, we’ve got you covered. Check out all of our meat snack options to find one that fits your taste buds.