The Best Post-Workout Snack to Recover and Build Muscle, From a Dietitian

After a tough workout, it can be easy to get distracted and forget to eat properly. Whether you’re busy showering, driving home, or simply exhausted, there are plenty of reasons why people skimp on post-workout nutrition.

While there’s a lot of focus on what to eat before exercise to fuel workouts, what you eat afterward is just as important, says Natalie Rizzo, dietitian and TODAY.com nutrition editor.

“Post-workout nutrition really sets you up for success in your exercise journey. It’s a key part of getting stronger, in helping your muscles grow, and also in controlling hunger and making you feel energized throughout the day,” says Rizzo.

On the Start TODAY podcast, Rizzo revealed one of her favorite post-workout snacks to refuel and build muscle.

Dietitian Tip of The Day: Have A Greek Yogurt And Fruit Smoothie After Working Out

“Ideally, you want to have a combination of both carbohydrates and protein,” says Rizzo.

A smoothie with Greek yogurt and fresh fruit, such as berries, is one of Rizzo’s go-to snacks to provide both of these nutrients.

The carbohydrates in fruit help replenish the body’s glycogen stores. “Glycogen is the stored carbs in the muscle and liver, and it’s used as your fuel during exercise, so it’s pretty much gone by the end of a workout,” says Rizzo.

Post-workout carbs help the body recover, so you still have energy to get through the rest of the day.

The high-quality protein in Greek yogurt helps build muscle. “Muscle is made up of protein. When you’re working out, your muscle gets these tiny tears, which need to be repaired, which is how muscles grow stronger,” says Rizzo.

Why It Matters

A smoothie provides quick protein and carbohydrates to help the body recover and rebuild after a workout.

Greek yogurt packs about 15-20 grams of protein per serving, plus gut-healthy probiotics. A cup of raspberries, for example, as about 15 grams of carbs and 8 grams of fiber.

The protein and fiber are filling and stabilize blood sugar, which helps curb post-workout cravings. “If you have a little bit of something after a workout, you’re not going to feel as ravenous two to three hours later,” says Rizzo.

Smoothies are easy to drink on-the-go, but still wholesome. “Whole foods are going to give you vitamins, minerals, fiber, all of that stuff you need throughout the day,” says Rizzo.

Many people reach for a protein shake after workouts. These are convenient, but ultraprocessed — and often high in sweeteners and additives. “We want to avoid as much processed food as possible,” Rizzo adds.

How To Get Started

You should aim to have a snack within about 30 minutes to an hour after working out — or whenever you’re hungry.

Keep in mind, your intake of protein, carbs and other nutrients should be split up throughout the day, so you don’t have to overdo it with protein during your post-workout snack.

In addition to greek yogurt and fruit smoothies, Rizzo is a fan of eggs and toast, fruit and nut butter, or hummus with crackers.

Download the Start TODAY app for more post-workout fueling ideas from Rizzo.

TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.