14 High-Protein Snacks to Help You Recover After a Workout

When it comes to postworkout recovery, your nutrition becomes paramount. Whether you just cycled 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 ride 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 ride the next day, says Spano. 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, says Kelli Santiago, RD, and owner of Inso Sports Nutrition in Lakewood, Ohio. 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 ride 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. [View in Browser]( [Bicycling]( [SHOP]( [EXCLUSIVE]( [SUBSCRIBE]( [14 High-Protein Snacks to Help You Recover After a Workout]( [14 High-Protein Snacks to Help You Recover After a Workout]( [14 High-Protein Snacks to Help You Recover After a Workout]( When it comes to postworkout recovery, your nutrition becomes paramount. Whether you just cycled 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 ride 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 ride the next day, says Spano. 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, says Kelli Santiago, RD, and owner of Inso Sports Nutrition in Lakewood, Ohio. 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 ride 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. When it comes to postworkout recovery, your nutrition becomes paramount. Whether you just cycled 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 ride 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 ride the next day, says Spano. 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, says Kelli Santiago, RD, and owner of Inso Sports Nutrition in Lakewood, Ohio. 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 ride 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. 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