If you’re someone who normally goes hours without eating after a workout, you may want to rethink your fueling habits. Sports dietitians emphasize that protein plays a key role in post-workout recovery.

“A high protein snack shortly after your workout can help repair your muscle tissues that are stressed after training and support muscle growth,” says Tatiana Vélez-Burgos, MS, RD, CSSD, LND. For the best results, Vélez-Burgos recommends refueling within 2 hours after exercise.

If your next meal is still a ways off, a protein-rich snack can help bridge the gap. To help identify the best high-protein option after a workout, we spoke with two sports dietitians—and their top pick is surprisingly simple: strained yogurt.

In this article, we break down why strained yogurt is an ideal post-workout snack and share additional dietitian-approved tips to optimize post-exercise nutrition.

Why Dietitians Recommend Strained Yogurt

It’s Packed With High-Quality Protein

Stained yogurt, like Greek and Icelandic varieties, contains significantly more protein than regular yogurt. For example, a 7-ounce container of unflavored strained (Greek-style) yogurt has about 20 grams of protein. But it’s not just the amount of protein that makes yogurt a smart post-workout choice—it’s the quality, too.

“Yogurt naturally contains two types of protein—whey and casein—that support your recovery in different ways,” says Stephanie Militano, M.S., RD, CSSD. “Whey is digested quickly and helps kick start muscle repair right after a workout, while casein digests more slowly, providing a steady release of amino acids to support ongoing recovery.”

Research backs this up. A 2019 study found that consuming strained (Greek-style) yogurt as a snack alongside a resistance training program led to greater improvements in muscle mass and strength compared to a protein-free, carb-based snack.

It Has Key Nutrients for Bone Health

Building stronger muscles isn’t the only benefit of snacking on yogurt after a workout—its micronutrient content can also strengthen your bones. “Yogurt is rich in calcium and vitamin D, nutrients that support your bone health and can help reduce your injury risk,” says Militano.

Research shows that athletes who maintain adequate calcium and vitamin D levels—through diet and supplements—are less likely to get stress fractures.

It’s Easy to Digest

The proteins in yogurt are easy for most people to digest, making it another smart choice after a workout. “Yogurt is a convenient snack that provides high quality protein and is easily digested by the body following a workout, making it ideal for post workout recovery,” says Vélez-Burgos.

Milk-based proteins, like the whey and casein found in yogurt, have a chemical structure that allows them to be broken down and absorbed efficiently—helping your body start the recovery process sooner.

It’s Versatile and Convenient

When it comes to enjoying yogurt, the options are nearly endless. “You can add it in smoothies, make frozen yogurt barks or just eat it with toppings,” says Vélez-Burgos. She recommends building a balanced bowl with berries, nuts, seeds or nut butters, depending on your energy and recovery needs.

It’s also ready to eat in a pinch—a must if you’re squeezing a workout into your packed schedule or are just plain tired. “After a tough workout, the thought of making a meal or snack can be draining. A yogurt bowl is easy to eat and can be packed with protein and carbohydrates to support your recovery,” says Militano.

For a lighter option, Vélez-Burgos suggests trying drinkable yogurt. “My favorite is definitely yogurt drinks. You can have them on the go and some brands provide very high protein per portion.”

Other Tips to Support Post-Workout Recovery

• Stay Hydrated. Hydration is just as important as nutrition when it comes to recovery. Especially if you’re doing a sweaty workout, be sure to replenish your body with fluids. “Replacing the fluids and electrolytes you lost when you sweat after training improves your recovery and how you feel for your next session,” says Militano.


• Refuel with Carbs. “When you pair a high protein snack with carbohydrates you maximize your recovery by refilling your muscles’ energy for your next workout,” says Militano. To get in carbs, top your yogurt with granola, fruit or a drizzle of honey.


• Get Good Sleep. “Your muscles and your brain need deep rest to help recover,” says Vélez-Burgos. She recommends getting 8 hours of quality sleep per night. Interestingly, a mid-day nap has also been shown to improve athletic performance. So take your rest just as seriously as your activity!

Our Expert Take

Experts agree: after a hard workout, it’s worth refueling with a high-protein snack. For high-quality, easily digestible protein, sports dietitians recommend strained yogurt. It supports muscle recovery, is convenient and provides calcium and vitamin D to help build strong bones and reduce injury risk.

For optimal recovery, pair your yogurt with carbohydrates like fruit or granola, prioritize quality sleep and stay well hydrated. These small habits can make a big difference in reaching your fitness goals.