Sports Nutrition 4 Best Post-Workout Meals and Snacks By Lisa Lillien Lisa Lillien Facebook Twitter Lisa Lillien is a New York Times bestselling author and the creator of Hungry Girl, where she shares healthy recipes and realistic tips and tricks. Learn about our editorial process Updated on March 01, 2021 Print We all know that exercise is one of the keys to reaching a healthy weight and feeling great. But what you eat after your workout is important. You don't want to undo your hard work by making poor choices! Here are a handful of healthy post-workout meals and snacks to get you started. Should I Eat Carbs After My Workout? 1 Egg Mug Courtesy of Hungry-Girl.com Egg whites (or fat-free liquid egg substitute) are low in calories and full of lean protein. But who wants to cook up an omelet after a grueling workout? You want something fast and easy! I'm a huge fan of egg mugs, which are egg scrambles made in the microwave. You can make an egg mug in less than five minutes, and there's virtually no cleanup. Another benefit? There are so many delicious mix-ins you can add. But if you want something simple, all you have to do is microwave 3/4 cup egg whites or egg substitute in a mug for about a minute and a half, mix in 2 tbsp. of reduced-fat cheese, and microwave for another minute. How to Cook an Egg Breakfast in the Microwave 2 Smart Smoothie Courtesy of Hungry-Girl.com A high-protein smoothie is a great way to refuel after a tough workout. Bonus: It'll hydrate you at the same time. But you have to be careful with smoothie-shop options: They're often much higher in sugar, carbs, and calories than you think. Your best bet is to DIY. Combine unsweetened almond milk with frozen fruit (no sugar added), yogurt (use Greek for extra protein), crushed ice, and some protein powder. Why Protein Is Important for Workout Recovery 3 Apple Slices With Peanut Butter Verywell / Alexandra Shytsman This is the perfect two-ingredient snack. Apples are low in calories, satisfying, and have a solid amount of healthy carbs to recharge your body after a workout. Plus they're crunchy and delicious. The only thing better than a nice, crisp apple is a nice, crisp apple spread with peanut butter to add a protein punch. 16 Healthy Snacks for Runners 4 Cottage Cheese With Fruit Verywell / Alexandra Shytsman Let's bring back cottage cheese. Why did it go out of style? It's a classic good-for-you snack, and if you doctor it up right, cottage cheese tastes great. Mix cottage cheese with a drop of vanilla extract and a dollop of honey; then top with blueberries, raspberries, and/or strawberries. If you're not a berry person, any chopped fruit will work. Good Pre-Workout Snack Ideas By Lisa Lillien Lisa Lillien is a New York Times bestselling author and the creator of Hungry Girl, where she shares healthy recipes and realistic tips and tricks. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.