• Training Tips

After Practice Meals

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Dear Emily,

Thank you for your message! :)

The number one ingredient to have in a meal or ​snack after an intense​ workout is protein.

Protein is made of important amino acids that are the building blocks necessary to help repair wear and tear on your muscles after exercise. Consuming protein has also been shown to improve muscle strength and boost fat loss. Here are some easy and delicious ways to get protein in-between meals:

1. Protein shakes

Many athletes like protein shakes because they can be packed with as much as 15 grams of easily-digestible protein! Perfect for when you’re on the go. If you’re feeling adventurous making your own shake with vegetable based organic protein powder mixed with bananas for the extra potassium.

2. Apples with peanut butter + sunflower seeds

This snack is great after a workout or anytime treat. Sliced apples are rich in potassium and provide carbs for instant energy by helping replace the electrolytes you’ve lost from all that sweating. Peanut butter and sunflower seeds are packed with proteins that keep you feeling fuller, longer.

3. Chia pudding

Chia seeds are anti –inflammatory and filled with omega-3s which help sore muscles and joint pain after a workout. The super seeds are rich in antioxidants. Make your own chia pudding by mixing the seeds with a non-dairy milk, like almond milk and the particles expand into a tapioca like texture, let sit for a few hours and mix with bananas and strawberries or whatever fruit you have available.

4. Granola bars

Choose granola bars that are filled with nuts and natural ingredients for the extra protein and fiber to keep you satisfied between meals.

5. Raw trail mix

A basic bag of unsalted trail mix can help your body refuel. Nuts deliver a dose of muscle-fueling protein and good fats, while dried fruits are rich in simple carbs, making them easier for your body to digest and be used to restore glycogen lost during your workout. This is easy to make by mixing your own nuts and dried fruits together.

6. Spelt bread with almond butter + chia seeds

Spelt is said to prevent heart disease and diabetes thanks to its high fiber and protein content. Almond butter and chia seeds pack this quick snack with antioxidants and protein.


If you cannot find spelt,​ any bread with a high fiber and complex carb like whole grain is fine as well.

7. Hard-boiled eggs

Two eggs are loaded with a whopping 12 grams of protein. Hard-boiled eggs in the shell can last up to a week in your fridge, so cook up a batch at the beginning of the week for a cheap and easy snack on the go — or slice them over your lunchtime sandwich or salad.

Good luck,