8 Snacks to Help You Refuel After a Workout

8 Snacks to Help You Refuel After a Workout
Written by Vertical Wise

You can look at exercise like a simple equation. You have fuel and energy in your body that goes out while working out and you need something to replace all of that energy.

Not eating after a workout is incredibly detrimental to your whole workout routine. Even if your goal is to lose weight, your body needs something to restore what was lost during your exercise.

It doesn’t always have to be a full meal. You don’t have to bake chicken, rice, and leafy greens to pair with your protein shake after finishing for the day.

Many people work out on the go, during lunchtime, or right before heading to work (as a quick note, make sure you’re eating breakfast if that’s you). That’s why we’ve got a list of some great snacks that you can pack up and eat as you go.

Trail Mix

Whoever invented trail mix was a genius, because this handy snack is both delicious and nutritious. While you can buy a bag at the store, it’s much easier to make some at home.

Opt for pumpkin seeds and pistachios, which are both packed with protein, to mix in with your other choice of nuts. For a healthier option, use some small dark chocolate bites instead of going for the traditional M&M’s.

Protein Bars

Well, obviously. While the protein bars you’ll find at the grocery store or any convenience store have just as much protein as they say they do, they’re often loaded with sugar. Be sure to check the labels before you make a purchase.

If you don’t want to make your own bars at home, one of the best brands out there is Larabars, which use natural products and contain little sugar.


Yes, everyone’s favorite movie snack is a protein option. Unfortunately, this doesn’t mean you should be ordering a XL popcorn every time you go see a flick.

Your safest bet is air-popped popcorn, which isn’t going to contain as much sodium or butter as microwaveable popcorn is. While popcorn itself doesn’t have as much protein as other snacks listed, you can add some parmesan cheese for a few extra grams and flavor.


Jerky is a fantastic protein option, as it takes many of the meats you know and love (beef, chicken, turkey and even salmon), cuts all the fat off and then dried.

While there are plenty of jerky options in the store, these are always loaded with preservatives and sugar. You should stick to making your own at home, it’s pretty easy, instead of heading to the store.


While the majority of the snacks listed so far can be made in a short time, you’re going to have to wait for falafel. This delicious food is quite versatile but can take up to 24 hours to make.

Even though it takes 24 hours, it’s still pretty easy. Chickpeas, falafel’s main ingredients, are stuffed with protein. You can make them into little bite-sized snacks or put them into wraps.


Since we’re on the chickpea train, why not talk about hummus? Quickly becoming a favored dip, hummus is pretty easy to make. You use chickpeas, olive oil, and some spices if you’re up for it.

With hummus, you can dip veggies, whole-grain crackers, or even just eat it plain if you’re that much of a hummus fanatic. Just make sure to hide it at work!

Peanut Butter

Even though it falls into the spread category, peanut butter is another perfect add-on you can use on plenty of other foods. Lather it on your apple slices, spread it on your celery sticks, or simply use it on a piece of whole-grain toast.

A tablespoon of peanut butter has about five grams of protein, meaning you can turn just about any snack into a protein snack.

Hard-Boiled Eggs

This is a much better option that Rocky’s egg drink, as eggs are a great source of protein. They’re more likely to contain those nutrients if they’re hardboiled, as compared to scrambled or fried.

In terms of simplicity, they’re incredibly easy to make and may just require a pinch of salt or pepper for a bit of extra taste.

About the author

Vertical Wise

The international website working to support and spread the word about the pole and aerial fitness

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.