7 Best Post-Workout Snacks To Boost Muscle Repair And Recovery

By Shubhi Kumar
12 May 2025, 13:00 IST

After a tough workout, your body needs the right nutrients to repair and build muscle. These are a few post-workout snacks that are packed with protein, healthy fats, and carbohydrates to help you recover faster and more effectively. Tap to read!

Greek Yoghurt with Fruit

Greek yoghurt is protein-rich, while fruit is associated with natural sugars and antioxidants. It provides energy replenishment and muscle repair after exercise.

Peanut Butter on Toast

Fresh whole-grain toast is a source of complex carbohydrates, while peanut butter provides healthy fats and proteins. It makes this the most ideal food for muscle recovery.

Boiled Eggs and Veggie

Sticks Boiled eggs with high-grade protein value, along with some sticks of vegetables, like carrots and celery. You can add some fibre and the needed vitamins to your post-exercise meal.

Protein Smoothie

A protein shake, using protein powder, almond milk, and fruits, can be an excellent source of quickly and easily absorbable protein. It will help your body rebuild muscle tissue after a workout.

Cottage Cheese with Pineapple

Cottage cheese is full of the slow-digesting casein protein, which will help repair muscles. It goes well with pineapple as it adds vitamin C and digestive enzymes.

Hummus with Whole Grain Crackers

Hummus provides a rich source of protein and healthy fats, while whole grain crackers give complex carbohydrates that help replenish energy depleted during a workout.

Chocolate Milk

This makes a very good post-exercise snack because it gives that ideal ratio of protein and carbohydrate. It will go ahead to energise muscle recovery and replenish energy stores.

Information credits

As per the research by the National Institute of Health (NIH), Greek yoghurt with fruits provides energy replenishment and muscle repair after exercise. However, it is advisable to consult a healthcare professional for personalised suggestions.