9 Best Post-Workout Snacks to Build Muscle, Says Sports Dietitian

Phew! Good exercise. Once you finish your cool down routine, you’ll probably assume you’re done exercising for the day. I hate to break it to you, but no, you’re not done yet. Until you’ve recharged your body with a post-workout snack, your muscle-building work isn’t done. It’s time to eat to recover from exercise and help your muscles grow.

“Your goal should be to eat your post-workout snack as soon as you can after exercise, within 45 minutes of finishing your workout. But if you can do it faster, great,” he advises. Amy Goodson, MS, DR, CSSD, LDsports dietitian, author of The Sports Nutrition Playbookand member of our board of medical experts.

Like the terry cloth towel or sponge you might use to wipe off sweat after a workout, your muscles are like a sponge ready to soak up the carbohydrate fuel that powered your workout and the protein to be used for muscle growth. So while you’re cleaning things up, the absorbency of the towel or sponge can serve as a reminder to prioritize eating a post-workout snack to help build muscle.

Another way to think about building muscle in relation to what and when you should snack is to remember the three R’s: replenish, rehydrate and rebuild. As basic principles for healthy eating habits that help build strength and stimulate muscle growth, the three R’s are a great foundation for determining which types of snacks can further optimize your strength training and muscle-building efforts. At the same time, knowing specifically which snacks or snack combos are best to have after working out can be more than a notion.

To help you choose quality post-workout snacks that can support muscle growth without undermining all the hard work you put in at the gym, Goodson gave you a few snack suggestions with all of this in mind. He continues reading to learn more about which post-workout snacks can help build and maintain muscle growth, and for more expert advice on what to eat to help build muscle, check out The most crucial eating habits for stronger muscles, according to a dietician.6254a4d1642c605c54bf1cab17d50f1e

Replenish your glycogen stores and rehydrate

First, replenish the glycogen your muscles have burned to power your workout.

“Immediately after exercise, eat simple carbohydrates because they promote recovery at a faster rate,” says Goodson, also noting that simple carbohydrates “break down quickly.”

You’ll also want to rehydrate to replace the fluids you lost through sweat and breathing during your workout. Although water is great, H2O is it’s not the only drink able to serve as a solution to proper hydration. After an intense workout, your body also needs electrolytes and minerals like sodium, potassium, and magnesium, which your cells use to conduct the electrical charges your muscles use to contract.

For snacks that will replenish your body’s glycogen stores while also rehydrating you, Goodson suggests:

1. Low in fat chocolate milk
2. Low-fat milk with a granola bar or fruit
3. A shake made with milk yogurt and fruit
4. A sport drinks with a protein bar

Rebuild Muscle With High-Protein Snacks

Because muscle fibers are torn during exercise, it is essential to rebuild or repair them. To help repair your muscles after your workout, be sure to get some good protein that is also rich in amino acids. Think speed when packing protein too.

“While all proteins can fit in your post-workout snack, whey protein is the fastest digesting protein and naturally contains the highest content of leucine, a branched-chain amino acid that has been shown to stimulate resynthesis muscle after a workout,” explains Goodson.

For snacks that will rebuild and repair muscles, Goodson suggests:

1. A smoothie made with whey protein powder and water combined with a banana
2. A milkshake made with whey protein powderhoney, fruit and water
3. Dried meatmilk and fruit
4. A high-protein bar also contains a carbohydrate
5. ready to drink Protein shake with carbohydrates

Post-workout snack tracking

Expect! Your post-workout bodybuilding routine isn’t over yet! For optimal muscle building, Goodson recommends that you follow your post-workout snack with another snack or large meal within two hours of the end of your exercise session.

“This meal should contain complex carbohydrates, lean protein, healthy fats, vegetables, fruit if possible, and fluids,” says Goodson.

For a follow-up post-workout snack, consider eating any of these larger meal options:

• Oatmeal with Peanut Butter, Banana, and Low-Fat Milk
• Scrambled eggs, bagel with 100% fruit jam, chorizo ​​​​and fruit
• Whole Wheat Tortilla with Lean Protein, Cheese and Vegetables, Whole Grain Pretzels, Hummus and Cold Pasta Salad
• Peanut Butter Banana Sandwich on Whole Wheat Bread with String Cheese and Pita Chips
• Veal and vegetable skewers, baked potatoes, salad and fruit
• Fish, sweet potatoes, salad with vinaigrette and fruit
• Chicken, pasta with marinara sauce, vegetables and whole wheat roll
• Ground beef tacos on whole wheat tortillas with vegetables, cheese and avocado, accompanied by rice and salad

jeff csatari