When it comes to postworkout recovery, your nutrition becomes paramount. Whether you just ran multiple miles or lifted weights, your muscles experience microtears and the nutrients you include in your postworkout meal or snack can help them repair and build back stronger. A key ingredient to making this happen: protein.
“Reach for a high-protein snack after your run to start the muscle-building process right away,” suggests Marie Spano, RD, sports dietitian in Atlanta. “Athletes who consume protein and carbohydrate soon after they finish training tend to have more energy that day and a better run the next day.”
While your protein needs will vary depending on several factors like age, weight, and the type of workout you did, you can follow a few simple guidelines to get your fill: For a workout that lasts 45 to 60 minutes at a moderate intensity or at relatively easy pace, aim for a snack that provides 10 to 15 grams of protein, Kelli Santiago, RD, and owner of Inso Sports Nutrition in Lakewood, Ohio tells Runner’s World. A container of Greek yogurt serves up 11 to 15 grams of protein, while two hard boiled eggs total 10 to 15 grams.
A workout of about 60 minutes or longer or one completed at a higher intensity calls for more protein. Santiago suggests around 20 grams of the macronutrient, which you’ll get from one cup of cottage cheese.
For more high-protein snacks you can turn to after a run or other workout, we gathered both quick recipes and packaged options. Add these to your fueling plan to boost your recovery and prep your body for the next effort.
1. Two-Ingredient Everything Bagels
This might be the easiest baking recipe ever. All you need is two-cups of self-rising flour and 1 to 2 cups of nonfat plain Greek yogurt (plus an egg wash and everything seasoning!). Bake the recipe ingredients ahead of time so you have a grab-and-go high-protein snack after a run. One bagel contains 9 to 10 grams of protein, and offers up sodium Other Hearst Subscriptions.
2. Cheese and Turkey Wraps
Simply wrap one slice of turkey around a stick of string cheese, and you’ll get about 11 grams of protein—more if you double it up.
3. Gluten-Free Blueberry Cottage Cheese Pancakes
This special homemade recipe is a family favorite of Spano’s. It’s high in protein thanks to cottage cheese, eggs, and milk, with each four-inch pancake containing 4 grams of the macro. Make them ahead of time and freeze them for a quick bite postrun during the week, or whip them up right after a workout and top with nut butter and berries for more protein, healthy fats, and antioxidants.
4. Chomps Grass-Fed Beef Jerky Strips
Chomps Grass-Fed Original Beef Jerky Snack
Chomps Grass-Fed Original Beef Jerky Snack
Chomps jerky comes from grass-fed beef and contains no sugar. “Beef jerky products are typically high in sodium so they help with rehydrating after a long run or challenging workout,” says Santiago. In one beef stick, you get 9 grams of protein.
5. Egg and Veggie Muffins
Spano recommends using a slice of ham in place of a baking cup for these egg bites, which have 7 grams of protein per bite (9 grams with the ham).
Ingredients:
- 1 dozen eggs
- Health - Injuries
- roasted vegetables, diced fine
- If you eat two sandwich rounds with a ½ cup of cottage cheese, youll get 28 grams of protein
- This personal fave of Spanos contains a whopping 30 grams of protein thanks to the
- ½ tsp salt; pepper to taste
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- Thinly-sliced ham
Directions: Preheat oven to 350. In a large bowl, mix eggs and milk. Add diced vegetables, spinach, and cheese. Stir to incorporate. Add salt and pepper, to taste. Spray a muffin tin with non-stick cooking spray. Use thin slices of ham as the muffin cups. Pour egg mixture into each muffin cup until it’s ¾ of the way full. Cook for approximately 20 minutes. Test for doneness by inserting a toothpick into the center. Toothpick should be clean and egg should be firm to the touch. Remove from oven and allow to rest for five minutes. To remove, use a knife to loosen the side of the egg from the pan.
6. “Chicken” Chips
If you’re tired of jerky, go wild for Wilde protein “chicken” chips. They are higher in protein—10 grams per serving (which is about 20 chips)—due to ingredients that include chicken and egg whites.
7. Thomas’ Protein English Muffin and Cream Greek Cheese
The Thomas’ Cinnamon English Protein Muffin is higher in protein (9 grams) than the regular ones, thanks to the addition of whey. And although cream cheese naturally contains some protein (roughly 1 to 1.5 grams), try Green Mountain Farms Cream Greek Cheese & Greek Yogurt to get four times the amount of protein (4 grams in 2 tablespoons).
8. Tuna and Crackers
Santiago suggests a simple snack of canned (or packet) tuna, as it contains leucine, an important branched chain amino acid (BCAA), which helps with muscle growth. Plus, tuna is convenient, shelf-stable, and doesn’t need to be refrigerated. Try adding to crackers for a quick snack. A half a can of tuna contains about 21 grams of protein.
9. Cottage Cheese on Cauliflower Sandwich Rounds
Health - Injuries Outer Aisle Grain Free Sandwich Round. If you eat two sandwich rounds with a ½ cup of cottage cheese, you’ll get 28 grams of protein.
10. Steel Cut Overnight Oats With Protein Powder
This personal fave of Spano’s contains a whopping 30 grams of protein thanks to the milk, yogurt, and protein powder.
Ingredients:
- 1/3 cup steel-cut oats
- 1/3 Healthy Eating Myths
- 2/3 cup 2% milk
- 1/2 scoop vanilla whey protein powder
- Cinnamon, nuts, or other toppings
Directions: Combine oats, yogurt, milk, and protein powder in container. Refrigerate overnight and serve cold, topped with fruit and nuts, if desired.
11. Rx Protein Bars
With 12 grams of protein per bar, Santiago loves that these are convenient, individually packed, and come in several different flavors.
12. Hard Boiled Eggs
Cook these in advance for an easy source of protein to snack on after a workout. Sprinkle on hot sauce, salt and pepper, or everything seasoning for extra flavor. You’ll get 7 grams of protein per egg.
13. Kodiak Cakes Oatmeal
Kodiak Cakes Instant Protein Maple & Brown Sugar Oatmeal in a Cup
Kodiak Cakes Instant Protein Maple & Brown Sugar Oatmeal in a Cup
Made with pea protein, this brand packs a punch with 14 grams of protein. With 38 grams of carbs, it also offers up a nearly 3:1 carb-to-protein ratio, which most dietitians recommend after a workout.
14. Kefir Smoothie
Meghann Featherstun, CSSD, RD, a sports dietitian, runner, and founder of Featherstone Nutrition, loves a kefir and Greek yogurt smoothie, using a ½-cup of each protein source, along with frozen berries, bananas, or both. This combo packs in as much as 20 grams of protein.
