Coach-Approved Post-Workout Snacks

Eating after a workout might be just as important as the workout itself! When you exercise, your body draws on glycogen, which is stored in the liver and in your muscles, for energy. After a workout, your body’s priority is to build those glycogen stores back up, as well as repair the muscle fibers that were broken down during the exercise. And to do that, you need – you guessed it – fuel! Replacing your glycogen stores requires carbs, and repairing muscle requires protein, so the best post-workout snack is going to be some combination of the two! Thankfully, there are plenty of snacks out there with both carbs and protein, and what works best is going to depend on you and your workout. Here are a few of our Coaches’ favorite post-workout snacks to get you started.

• Chocolate milk.

  Coach Matt of AF Fernandina Beach, FL

• Either a protein shake or a peanut butter and jelly sandwich.

  Coach Jessica R. of AF Minooka, IL

• Blueberries.

  Coach Gloria of AF Joshua, TX

• Salmon.

  Coach Joe S. of AF Minooka, IL

• My favorite protein shake and a yogurt bowl.

  Coach Krista P. of AF Arlington, WA

• Beef, rice and spinach.

  Coach Charles W. of AF Grenada, MS

• Fruit. 

  Coach Saydie M. of AF Los Lunas, NM

• Chicken. 

  Coach Jeff H. of AF Windermere, FL

• A protein shake if I’m on the go, but I try to eat a well balanced meal within an hour of my workout.

  Coach Lauren of AF Leesville, LA

• Hard-boiled egg.

  Coach Tess of AF Madelia, MN

• Tuna salad on cucumber slices.

  Coach Joseph A. of AF Chantilly, VA

• Pineapple. 

  Coach Kristie N. of AF Blair, NE

• A meal replacement shake with a banana.

  Coach Josh K. of AF Cedarburg, WI

• Sushi. 

  Coach Aaron L. of AF East Bloomington, MN

• Peanut butter energy bites.

  Coach Kelsey of AF Cedarburg, WI

• A protein shake with blueberries and greens.

  Coach Leah H. of AF Lake Wales, FL

• String cheese.

  Coach Angel of AF Azle, TX

• Peanut butter.

  Coach Narvareaz C. of AF Thomasville, GA

• A banana with peanut butter and chocolate milk.

  Coach Steve K. of AF Jackson (Michigan Center), MI

• A packet of tuna for protein and a banana for fast digesting carbs to start the recovery process.

  Coach Shanna Z. of AF Boothwyn, PA

• Buffalo chicken wrap.

  Coach Allison B. of AF Nipomo, CA

• Chocolate milk, cottage cheese and an apple.

  Coach Abbey D. of AF Hoffman Estates, IL

• Fruit smoothie with protein powder and oat milk.

  Coach Marcello D. of AF Zephyrhills Gall Blvd, FL

• Almonds and apples.

  Coach Deanna Y. of AF North Wilkesboro, NC

• Protein shake or an acai bowl.

  Coach Taylor A. of AF Yorba Linda, CA

The most common answer that our Coaches gave? A protein shake or protein bar! Check out more related content below.

• Matcha Mango Protein Smoothie
• Double Chocolate Chunk Protein Shake
• The Risks and Rewards of Protein Bars
• Easy No-Bake Gluten-Free Protein Bars
• The Only Protein Bar Taste Test You Need to Read