Snacking for Muscle Building: Expert-Recommended Post-Workout Meals from a Dietitian

• If you’re tired of protein shakes, try delicious and healthy snacks to help build muscle.
• A registered dietitian recommends cottage cheese on toast and homemade trail mix as go-to snacks.
• It’s important to consume a combination of carbs and protein within an hour after working out to enhance muscle recovery.

To develop muscle mass, it’s important to consume enough food. According to registered dietitian Samantha MacLeod from Fresh Communications, a company specializing in health messaging, having a selection of delicious and high-protein snacks can help you achieve your goals.

“While high-protein foods are ideal for muscle-building, we still need to maintain a balance,” MacLeod told Insider.

To support your health and fitness, establish a snacking routine that aligns with your workout schedule and choose balanced options that provide a combination of protein and carbohydrates.

What defines a “healthy” snack?

MacLeod believes that as a dietitian, it’s important to view all foods as fitting into a healthy eating pattern.

“I prefer not to classify foods as ‘healthy’ or ‘unhealthy.’ Instead, I focus on nutrient-dense foods that are satisfying, keep you full, and make you feel your best,” she said.

To maintain steady energy levels and improve satisfaction after eating, it’s recommended to include at least two out of the three macronutrients (carbohydrates, fat, and protein) in most meals and snacks, according to MacLeod.

Other dietitians have also highlighted the importance of consuming enough fiber (a type of carbohydrate that aids in digestion) and a variety of whole foods to meet your vitamin and mineral needs, according to previous reports from Insider.

Once these factors are considered, there is room to enjoy foods you like. The 80/20 rule, advocated by many nutrition experts, suggests that about 80% of your diet should focus on nutrition, while the remaining 20% can be dedicated to treats that bring you joy regardless of their nutritional value.

Enhance muscle growth with snacks containing a mix of carbs and protein

When it comes to building muscle, two macronutrients stand out as particularly important, according to MacLeod. Protein is essential for repairing and maintaining muscle tissue, enabling it to become stronger, while carbohydrates provide energy.

Among the snacks she recommends that contain both protein and carbs are hard-boiled eggs with veggies, whole wheat crackers with sliced deli turkey rolled up with cheese, tomatoes, or greens, and homemade trail mix with nuts, seeds, and dried fruit for a convenient on-the-go option.

Another trendy option MacLeod loves is cottage cheese on whole grain toast, topped with olive oil, a bit of salt and pepper, and some kimchi from her brand partner, Cleveland Kitchen.

Cottage cheese has gained popularity for its versatility in various creative recipes, but MacLeod emphasizes that it has always been one of her favorite snacks due to its high protein content.

Adding kimchi, a combination of fermented vegetables, not only enhances the flavor and texture but also provides a healthy dose of probiotics, beneficial bacteria that support a healthy gut.

MacLeod also enjoys sipping bone broth, which not only provides protein but also collagen, beneficial for gut health and immune function.

Post-workout snacking for quicker recovery

According to MacLeod, there are no strict rules regarding the timing and frequency of snacking for optimal health and fitness.

“It’s highly individualized. You should consider the timing and portion sizes of your meals throughout the day, as well as your level of physical activity,” she said.

However, if muscle recovery and growth are a priority, it can be beneficial to consume a combination of carbs and protein within an hour of completing your workout, as recommended by the Academy of Nutrition and Dietetics guidelines, MacLeod said.

Don’t worry if you aren’t able to consume a protein shake or cottage cheese immediately after your gym session. Evidence suggests that adequate protein intake throughout the day will still result in muscle gains.