Consuming the right amount of nutrients post work-out is extremely important as studies have shown that there is a window after you exercise that your body absorbance level towards nutrients is the highest. Hence, we should make use of that window to maximize the benefits derived from our work-out session. In this blogpost, we compile some of the best post work-out snacks for you categorised by different taste buds!


First, let us understand what our body needs to consume and why. When we work out, your muscles use up your body’s glycogen. According to an article by Healthline, glycogen is our body’s preferred fuel source especially for high-intensity workouts. Hence, at the end of your workout, it would make sense for us to consume the right nutrients that allow our bodies to rebuild their glycogen stores. Consuming a ratio of 3 to 1 (carbs to protein) is a practical way to achieve this.

Let’s take a look at some Savoury and Sweet post-workout snack ideas that incorporate healthy carbohydrates and protein!

To satisfy your Savoury taste buds

  1. Viral TikTok Salmon Rice Bowl

What You Need: Salmon (protein), Grains (carbohydrates); Brown Rice or Quinoa for a healthier option. Drizzle with Soy Sauce and Vegetables to add some greens and colour to your bowl.

For your salmon, you can choose to air fry or steam it over frying or grilling it to avoid consuming too much oil!

This recipe also recently took TikTok by storm and is now coined the “Viral TikTok Salmon Rice Bowl”, click here for the link to the full recipe on TikTok. Do note that while the TikTok recipe adds a lot of sauces and garnishes, you can always switch them out for healthier alternatives.

  1. Chicken Wrap

What You Need: Chicken Breast/Fillet (protein), Tortilla Wrap; whole grain wraps for a healthier option. Add mixed vegetables like romaine lettuce to increase nutritional value and micronutrients.

Like the above recipe, you can steam the chicken instead of stir-frying it for a healthier option.

This is one of the more popular post work-out snack options as it is simple to make and easy for on-the-go!

To satisfy your Sweet taste buds

  1. Peanut Butter Banana Shake

What You Need: Yoghurt, Peanut Butter, Banana and Milk

To add more protein and perhaps crunch, you can top up with chopped nuts and seeds. Some options would be; chia seeds, hazelnuts, almonds! Drizzle with honey or jam if you would like healthier options to further sweeten the snack. Simply blend all the ingredients with ice in a blender and you are good to go! 

Click here for specific measurements for the ingredients to make your own Peanut Butter Banana Shake! 

  1. Acai with Nut Butter

What You Need: Frozen Acai Packets, Fruits; Bananas for protein and Berries, Almond Butter, Granola Mix.

Blend the frozen Acai packet and top up with the rest of the ingredients.

This recipe is a popular choice for many as it is easy to make, requires no cooking skills, tasty for those with a sweet tooth and a healthier option compared to your ice cream and waffles! Click here for a more detailed recipe on this snack option!

With that we shared 4 of our favourite post-workout snacks. We hope it gives you some inspiration in curating your own post-workout bites to fuel your body after a sweat! Happy eating!


This article was written by Kwok Shu Ning.


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