Post-workout snack: what to eat when there’s no time for a proper meal

Short answer: after a workout you need 15–25 g of protein within an hour or two, and if the session was long, some carbohydrates too. If there’s no time for a proper meal, the easiest option is whatever’s in your bag: a pack of dried cheese (12–17 g of protein), a banana, a handful of nuts. It’s no worse than a protein shake, and the ingredient list is shorter.

What you actually need after a workout

The myth of the “30-minute anabolic window” was debunked long ago: what matters is your total daily protein and not going hungry for 4–5 hours after exercise. In practice: 15–25 g of protein within a couple of hours, water, and, after long cardio or a hard session, 30–50 g of carbohydrates to restore glycogen. Strength training without a run afterwards doesn’t require carbohydrates.

6 options when there’s no time to cook

Why dried cheese works especially well after the gym

• No fridge or shaker needed. A pack can sit in your gym bag for months and won’t spoil in a hot car.
• Complete dairy protein. Casein and whey proteins with all the essential amino acids, including leucine, which triggers muscle protein synthesis.
• Calcium and salt. After sweating, a salty snack makes sense, and the calcium in cheese is a bonus for your bones.
• One ingredient. No isolates, syrups, flavourings or “protein” crisps.

The most protein per pack comes from SUPERFOOD (16.8 g at 134 kcal, the lightest option), Primaggio (15 g) and Smoked Sulguni (14.6 g). A comparison of all flavours is on the page Protein snack.

Before a workout, it’s different

A fatty snack isn’t ideal before exercise: fat slows digestion, and cheese in your stomach during squats isn’t a great idea. 1.5–2 hours before the gym, something lighter with carbohydrates is better (banana, porridge, bread with honey); 30 minutes before, nothing at all or a little fruit. Cheese comes after.

Example: three workouts a week

1. Monday, strength. Right after: a pack of SUPERFOOD and water. An hour or two later: a proper dinner.
2. Wednesday, 10 km run. Afterwards: banana + a pack of Gouda: carbohydrates for glycogen and protein for muscles.
3. Friday, gym + an hour’s drive home. A pack of smoked Sulguni in the car, so you don’t end up eating a shawarma at the petrol station.

A box of 15 packs in the cupboard covers a month of snacks like these; options: boxes of 15 × 28 g. For those losing weight, there’s a breakdown of calories by flavour: dried cheese calories.

Questions and answers

What can I eat after a workout if I’m short on time?

Whatever’s in your bag: a pack of dried cheese (12–17 g of protein) plus a banana after cardio, or without the banana after strength training.

Do I need to eat right after a workout?

No, the “30-minute window” is a myth. What matters is getting 15–25 g of protein within 1–2 hours and not going hungry.

Can I eat cheese before a workout?

Better after: fat slows digestion. Before, have something light with carbohydrates 1.5–2 hours ahead.

What to try

Dried snEco Cheese “Superfood”, 28 g €3.30 Dried snEco Cheese “Primaggio”, 28 g €3.30 Dried snEco Cheese “Sulguni”, 28 g €3.13

Author: Vadym Gryshyn, co-founder of snEco