A nutritionist’s favourite post-workout snack will help you refuel with 20g of protein

When I first started running, I would often skip a post-workout snack.

Sometimes, it was because I was in a rush, but mostly, it was because I thought eating straight after a workout would ruin all my hard work.

Now, I know how wrong I was. However, it seems I’m not the only one who has felt this way.

“Many beginners under-eat after workouts because they’re worried about ‘undoing’ their effort,” explains Cara Shaw, a women's health nutritional therapist.

“In reality, under-fuelling can increase cravings later in the day, disrupt hormones (especially in women), and slow recovery.”

What I quickly learned is that after exercise, refueling is essential. “It’s not about protein shakes and perfection,” explains Shaw. “It’s about supporting your body so you feel energised rather than exhausted."

There are four main reasons why refuelling post-workout is important, according to Shaw:

1. Replenishing carbohydrates to restore energy.
2. Providing protein to support muscle repair.
3. Rehydrating, especially if you’ve been sweating.
4. Stabilising blood sugar to support your nervous system and to avoid any crashes.

“If you've done moderate-to-intense exercise, particularly strength training, cardio classes or anything longer than 45 minutes, you will likely have used up some glycogen, created small amounts of muscle breakdown and activated your nervous system,” Shaw explains.

Needing all the inspiration I can get, I asked Shaw for her favorite post-workout snack.

“My Greek yoghurt recovery Bowl is always my go-to,” she tells Fit&Well. “This bowl gives me around 15–20g of protein, plus fibre, healthy fats and carbohydrates.

“It’s a balanced snack—and the key is to think about nourishment, not restriction.”

Cara Shaw’s Greek Yoghurt Recovery Bowl Recipe

Ingredients

• ¾-1 cup Greek yoghurt
• A handful of berries
• 1tbsp chia seeds or flaxseed
• 1tsp maple syrup
• 1tsp nut butter
• Optional: sprinkle of cinnamon or cacao

Method

• Mix the ingredients in a bowl.

While refueling is important, Shaw stresses that recovery starts before you even begin to train.

“Going into a workout under-fueled can spike stress hormones and leave you feeling shaky, ravenous or drained later—especially if you train first thing in the morning on an empty stomach or just coffee,” she says.

“A banana with nut butter, yoghurt with berries, or a slice of toast can make a huge difference to energy and performance,” she says.