Hungry After the Gym? These 7 Protein-Rich Snacks Are Your Perfect Workout Companions


Weight loss and fitness go hand in hand, and striking a balance between your diet and workout routine is crucial to achieving your dream body. After a challenging workout, it’s essential to nourish your body with something filling and nutritious. However, you don’t want to undo all your efforts at the gym by indulging in unhealthy, greasy, and sugary treats. When your tired muscles are craving fuel to recover, protein is the best thing to have. That’s why protein shakes and other protein drinks are a popular post-workout option. But if you want to recover naturally without consuming processed commercial protein powders, a good protein-rich snack can be good enough.

Also Read: 10 Pre and Post-Workout Snack Recipes

Do you really need protein after a workout?

According to nutritionist Dr Anju Sood, “During a workout, your body mobilizes fat, making it counterproductive to consume fatty foods immediately afterwards. Instead, opt for foods rich in protein, which aid in recovery and muscle repair. It’s essential to steer clear of sweets and packaged juices with high sugar content.”

How much protein do you need after a workout?

To maximize the benefits, it’s advisable to have a protein-rich snack within 30 minutes after your workout. Dr Shalini Manglani, a nutritionist, suggests consuming between seven to 15 grams of protein in your post-workout meal. The exact amount depends on factors like your weight, height, and workout duration.

Also Read: What to Eat After a Workout at the Gym: 5 Easy Tips

Now, let’s explore some delicious and protein-packed snack recipes to savour after your workout:

Here are 7 Healthy High-Protein Snacks For Post-Workout Recovery:

1. Boiled Eggs

Eggs are one of the best sources of protein along with other nutrients that energize and repair tired muscles. Boiled eggs, with no oil, are the best option for a weight loss diet as they also make for a healthy snack. Click here for some easy and tasty boiled egg recipes.


Boiled eggs are a healthy snack.

2. Besan Chila:

Prepare a quick and tasty besan chila using gram flour, a healthy and weight-loss-friendly flour packed with protein. This recipe is sure to delight your taste buds while keeping you on track with your fitness goals. Click here for the recipe for Besan Chilla.

3. Peanut Butter Toast

Peanuts are tasty and rich in protein. Peanut butter makes for a tastier treat, and when spread over brown bread toast, gives us a satisfying snack to make our tummy happy. Click here for the recipe for homemade peanut butter spread.

4. Spicy Soya Bhurji:

This low-calorie, protein-rich snack can be eaten alone or used as a filling in sandwiches. Adjust the spice level to your liking for a delightful treat. Click here for the recipe for Spicy Soya Bhurji.

5. Grilled Chicken

Indulge in the goodness of grilled chicken marinated in eclectic seasonings. This flavorful dish is a great way to pack in lean protein for weight loss and muscle building. Click here for our best-grilled chicken recipes.

6. Daliya (Cracked Wheat):

Daliya is an excellent source of protein, high in weight loss-friendly fibre, and with a low glycemic index. You can enjoy it mixed with milk or prepare a savoury version. Click here for our daliya recipes.

7. Raw Paneer

Paneer when eaten raw, gives you its maximum nutrition, including a good amount of protein. Just cut the paneer block into small cubes or slices and sprinkle some salt or black salt. You can add other seasonings like red chilli flakes.


Raw paneer is a low-calorie treat.

Remember, choosing the right post-workout snack can significantly impact your fitness journey. So, fuel your body with these homemade protein-rich options and witness the difference in your recovery and overall performance. Happy snacking!


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