Just had a snack before your workout? You may be able to get away with pushing that post workout snack or meal a bit. Do what feels best for you, but strive to refuel with something nourishing within that two-hour window — your muscles are counting on it. RELATED: Is Chocolate Milk Really The Ultimate Post Workout Drink?

We know that both carbohydrates and protein are important after a workout, but what are some of the best food options to enjoy after a workout? Some of the best foods are going to be those that are easy to digest — this will make it easier for your body to absorb the nutrients you are ingesting, which is key for supporting post-workout recovery.

Another thing to keep in mind when selecting your post workout snack or making a post workout meal is to aim for balance, getting some complex carbs, clean protein, and healthy fat into your snack or meal of choice. Want to see how to use this list of post workout foods to create a delicious post workout snack?

Here are seven delicious snack ideas that will leave you feeling nourished after your workout. This snack offers a little bit of everything — healthy fats, protein, and complex carbs.

So, try choosing some lower sugar fruits like berries, and top your coconut milk yogurt with some hemp seeds for some added plant-based protein. Make this yogurt bowl before your workout and store it in the fridge so you have a nourishing snack just waiting for you after your workout.

Just slice up a banana and add some almond butter and a sprinkle of hemp seeds. A delicious way to refuel after a workout is with a rice cake topped with almond butter and sliced apple. And, if you wanted some added protein, try adding some flax, chia, or hemp seeds for a plant-based protein boost!

Need an easy snack option that only takes a few minutes to put together? This snack is for you. You can also switch things up and try it with sliced banana.

Many powders contain artificial ingredients like sweeteners and fillers. This delicious smoothie tastes like a cinnamon roll but healthy. Rich in plant-based protein and complex carbs, this is the ultimate post workout snack.

A delicious and highly nutritious post workout snack, avocado toast is always a good idea! Make it as healthy as possible with some gluten-free toast and add a fried egg and some spinach to take this healthy snack to the next level.

Oatmeal is one of those foods that can be enjoyed at any time of the day, and post sweat sesh is a great time. You can even use instant oats to cook on the stove with some almond milk and make it in under minutes.

Serve with some nutrient-dense toppings like nut butter, fresh fruit, and chia seeds. You now have a balanced post workout snack that is not only delicious but super versatile. Try out other healthy toppings like shredded coconut and cacao nibs to see what variation you like best.

Protein plus fiber. Your body needs protein to help support muscle growth and repair, and the fiber can help keep blood sugar levels in check. Pair some hummus with some bell peppers and celery as a nutritious post workout snack that can be enjoyed any time of the day.

Chances are, you already got the workout part down, right? What does this pre-workout fuel look like? Look to simple carbohydrates as the main component of the snack, while limiting choices with main ingredients of fat, protein, and fiber.

These nutrients are very important, but can actually cause digestive discomfort during exercise because they digest slowly. What your body needs right before exercise is a fuel source that is easy to digest and provides an immediate burst of energy for your muscles to use, which is the exact role of simple carbohydrates.

Often times, this food group is deemed unhealthy because it may not be as rich in fiber or nutrients compared to complex carbohydrates which we will get to later but they are actually a great asset to use for a boost before and during workouts. So what are great pre-workout snacks that provide your body with an energy burst?

Ah, the post-workout phase, the time to relax, stretch out, and focus on recovery. What is one of the most helpful tools for energy and muscle recovery? Another snack! This time around we are going to focus on a slightly different mix of nutrients that form the building blocks for restoration in the body.

These building blocks are slow burning, nutrient-rich, complex carbohydrates, AND protein. The complex carbohydrates provide steady energy for your body to use over time, and protein is the oft talked about post-workout star due to its importance in muscle repair. However, carbohydrates also have a muscle protective role in the body, so it is important to include these in your snacks alongside protein!

Here are a few ideas for protein-carbohydrate paired post-workout snacks:. This goes out to all the early birds or night owls who might have a few more questions about exactly when to snack. For the early risers, it can be helpful to fuel up with some simple carbohydrates right when you wake up to avoid feeling weak and tired during exercise.

Morning time is one of the unique times to really focus on getting in some protein post exercise, as it is a chance to start building up the protein bank in the body that it can use throughout the day to repair and recover.

If you like to work out in the evening, you may have to experiment with how recovery snacks make you feel before bed. If snacks disrupt sleep before bed, the most important idea is to consume protein in all snacks and meals throughout the day, and your muscles will continue to use these sources for recovery while you sleep.

However, you may enjoy an evening snack to prevent overnight hunger, which can disrupt sleep. There is no perfect routine that you must follow surrounding snacks and exercise, the most important considerations are only that you are nourishing your body, and finding the practices that allow you to feel your best.

This allows your muscles to more rapidly absorb glucose when you consume carbohydrates, supporting more rapid glycogen resynthesis. Muscles can also take up amino acids more efficiently during this post-exercise window, and consuming protein shortly after a workout has been shown to enhance muscle protein synthesis aka strengthen and build your muscles.

Having a balanced meal or snack within a few hours, or whenever you get hungry, is perfectly fine. Ready to fuel up, but not sure what to eat after a workout?

The following snacks contain a combination of carbohydrates, proteins, and healthy fats to support workout recovery and overall health. Banana with nut butter. Sliced apple with an ounce of cheese.

Piece of fruit with one or two hard boiled eggs. Dried fruit and a small handful of nuts. Carrot slices, whole wheat pita, and hummus. DIY trail mix with dried edamame, nuts, raisins, and dark chocolate. Smoothie made with 1 cup milk or plant-based milk, 1 cup fruit, and a scoop of protein powder optional: add a handful of mild greens, like baby spinach.

Oatmeal with ground flaxseed, milk, fruit, and chopped nuts or nut butter. Plain Greek yogurt or cottage cheese with berries, granola, and almond slivers. A veggie omelet cooked with olive oil and a slice of whole-wheat toast.

Small whole-wheat wrap with eggs, cheese, and arugula. Brown rice or quinoa with roasted veggies and a serving of meat, fish, or egg, plus avocado or tahini for a source of healthy fat. Tuna or chicken salad with mayo or olive oil , whole grain crackers, and veggie slices.

English muffin pizza made with a whole-wheat English muffin, marinara or barbeque sauce, grilled chicken slices, and a sprinkle of mozzarella cheese.

Whole-wheat pasta salad with cherry tomatoes, bell pepper, grilled chicken, and a vinaigrette dressing. Smoothie made with 1 cup milk or plant-based milk, ½ banana, ½ cup berries, 1 cup greens, 1 tablespoon nut butter, and 1 scoop protein powder. Try to stick to a balanced, healthy eating pattern after workouts.

Avoid loading up on low-quality sources of carbs and protein think: things made with loads of added sugars or refined carbs, like baked goods, or sketchy protein shakes with a laundry list of funky additives. Ingredients like frozen yogurt, plant-based milk, and mix-ins like granola can come with added sugars that leave you at risk for energy crashes, mood swings, and poor appetite control later in the day, Cording says.

A good rule of thumb is aiming to cap the fruit content of your smoothies at around one cup. For strenuous workouts, consider weighing yourself before and after to assess fluid loss via sweat, McDaniel suggests, and for every pound lost, aim to drink ounces of fluids.

Post-workout nutrition is particularly important after long-lasting or strenuous sweat sessions. Refueling with a snack or meal that contains a balance of carbs and protein, plus healthy fats, during the first minutes after a workout can help replenish muscle glycogen stores and repair muscle tissue, which supports muscle gains and positively impacts performance during future workouts.

Antioxidant-rich foods like berries might also help curb some of that post-workout soreness that can sap your motivation. This content is for informational and educational purposes only and does not constitute individualized advice.

It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition.

If you are having a medical emergency, call your physician or immediately. Subscribe for a weekly dose of fitness, plus the latest promos, launches, and events.

For more about how we use your information, see our Privacy Policy. Enter your email to get articles, expert-backed tips, and updates from Peloton sent to your inbox. Peloton The Output Logo.

Train Recover Level Up Connect Shop Open in new Tab. Search Menu icon. Train Bike Row Run Sculpt Strength Train Beginners Yoga Cardio. Connect Member Tips Member Stories Meet Instructors Inspiration Peloton News.

Free Class. Membership Schedule Location Personal Training App Try A Free Class. Pre-Workout Snacks The body works to build muscle and recover 24 hours a day, not just during that one-hour session at the gym. Check out these 25 options to start things right: 1. Perfect yogurt parfait Feeling fancy, huh?

Cha-Cha coconut shake Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil. Star- buffs shake Need a pre-workout pick-me-up?

Dressed up oats Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.

Fruitsation shake Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost, suggests strength coach Roglaw. Yoberries a-go-go For the perfect blend of carbs and protein, try 1 cup non-fat vanilla bean Greek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.

PB Apple For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter. Classic fruit cup Prefer to keep it sweet but simple? Dried fruit For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple, says Greatist Expert Jessica Redmond.

Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast. Fruit leather Need something light that makes you feel like a kid again?

Energy in a bar With so many options in the aisle, try opting for a bar with the most natural ingredients. Turk-cado pasta Add ounces or a palm-sized amount of roasted turkey and avocado slices to ½ cup cooked whole-wheat pasta for some enviable eats.

Wafflewich Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam. Better than a PB Cup A half-cup cooked oats with 1 teaspoon defatted peanut flour , a dash of stevia, and a sprinkling of cocoa powder on top — a concoction from the kitchen of Greatist contributor David Butler.

Veggie omelet Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.

Rice con leche Got a long way to run? Hearty salad Need some greens? Energy gel Got a long way to go? Post-Workout Snacks After a tough gym session, post-workout snacks are an imporant way to restore energy and rebuild muscle, too. Here are 25 ways to end that workout on a high note: Choco-tropical trail mix Go bananas for a blend of ½ a handful of each: macadamia nuts, dried coconut, dark chocolate chips, and banana chips.

Chunky Monkey shake Monkey around with 1 medium banana , 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice. Double Trouble shake To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein , plus a handful of your favorite fresh or frozen fruit.

Green Monster smoothie Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice — a favorite of Greatist contributor Claudine Morgan via Iowa Girl Eats.

Protein bar For a quick, store-bought fix, feed those muscles with a protein bar. Beef and squash Need something hearty? Tuna crackers Mix up a batch of light tuna salad for a quick bite. Bagel with egg whites Half a medium-sized whole grain bagel with 2 eggs whites makes a great post-workout sandwich.

Ants on a raft The ants go marching… Spread a heap of natural peanut butter over a brown rice cake and top with raisins. Milk and cereal Any time is a good time for cereal. Apples and cheese Tease your taste buds with 1 medium sliced apple and 1 stick of low-fat string cheese.

Chocolate milk One to two cups of low-fat chocolate milk seals the deal with extra carbs and protein. Black bean omelet Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa, if you dare. Cottage cheese crunch One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.

Eggy muffinwich Ditch the fast-food and opt for 1 whole egg, fresh spinach, 1 slice low fat cheese, and 1 slice Canadian bacon served on an English muffin, suggests Greatist contributor Lisa LaValle Overmyer.

Recovery in a bottle When time is of the essence, grab a store-bought recovery drink to sip on after training. Similarly, eating highly processed or unhealthy foods after a workout can make you sluggish, hinder your recovery, and limit weight loss results.

Try these ten excellent recipes today! Whether running , cycling , lifting weights, or doing yoga, proper nutrition is a critical component of athletic performance.

And getting the proper nutrition might be easier than you think. See some of our favorite easy and healthy snack recipes below! Whole foods that are packed with protein and carbs are great pre-workout snacks.

From Happy Healthy Mama. This yummy snack is gluten-free and vegan; you can even make it nut-free by subbing sunflower seed butter instead of peanut butter.

Each snack ball is 36 calories with less than 1 gram of sugar and 1. From Diabetes Strong. This is the perfect high-protein snack or breakfast, with a whopping 20 grams of protein. From Simple Green Smoothies.

From A Sweet Pea Chef. Replace your high-sugar energy bar with this one and reap the health benefits. From Bowl of Delicious. This delicious, creamy chicken salad boasts Greek and Mediterranean flavors and can be eaten on a small piece of toast, crackers, or right off the spoon for the perfect snack.

From The Monogrammed Mom.

While the amount of protein you need depends on your individual needs, the National Library of Medicine recommends that healthy adults intake protein for percent of their total daily calories.

That means a person on a 2, calorie diet would eat about grams of protein per day. Good post-workout protein sources include:. High-quality protein powder look for ones with few ingredients and no added sugars, fillers, artificial sweeteners, or preservatives, per the Cleveland Clinic.

Nuts and nut butter. Fat may not be as important in the post-workout period as carbs and protein, but this macronutrient can help you feel full, support stable energy levels , enhance absorption of fat-soluble vitamins, and maintain cell membrane integrity—all of which are important for recovery, McDaniel notes.

Omega-3 fats can also help curb inflammation, especially when consumed regularly. Some preliminary research even suggests that omega-3 intake may help improve post-workout recovery. Just keep in mind that you may not need to add a separate source of fat to your post-workout meal or snack, since some protein-rich foods contain fat already.

Good post-workout fat sources include:. Nuts and nut butters. Extra virgin olive oil. For an added bonus after particularly strenuous workouts, you can also consider incorporating specific anti-inflammatory foods, such as tart cherries , wild blueberries , and turmeric , suggests registered dietitian Jessica Cording, MS, RD, CDN.

For example, muscle cells have increased sensitivity to insulin for a period of time after you work out. This allows your muscles to more rapidly absorb glucose when you consume carbohydrates, supporting more rapid glycogen resynthesis.

Muscles can also take up amino acids more efficiently during this post-exercise window, and consuming protein shortly after a workout has been shown to enhance muscle protein synthesis aka strengthen and build your muscles.

Having a balanced meal or snack within a few hours, or whenever you get hungry, is perfectly fine. Ready to fuel up, but not sure what to eat after a workout?

The following snacks contain a combination of carbohydrates, proteins, and healthy fats to support workout recovery and overall health. Banana with nut butter. Sliced apple with an ounce of cheese.

Piece of fruit with one or two hard boiled eggs. Dried fruit and a small handful of nuts. Carrot slices, whole wheat pita, and hummus. DIY trail mix with dried edamame, nuts, raisins, and dark chocolate. Smoothie made with 1 cup milk or plant-based milk, 1 cup fruit, and a scoop of protein powder optional: add a handful of mild greens, like baby spinach.

Oatmeal with ground flaxseed, milk, fruit, and chopped nuts or nut butter. Plain Greek yogurt or cottage cheese with berries, granola, and almond slivers.

A veggie omelet cooked with olive oil and a slice of whole-wheat toast. Small whole-wheat wrap with eggs, cheese, and arugula. Brown rice or quinoa with roasted veggies and a serving of meat, fish, or egg, plus avocado or tahini for a source of healthy fat. Tuna or chicken salad with mayo or olive oil , whole grain crackers, and veggie slices.

English muffin pizza made with a whole-wheat English muffin, marinara or barbeque sauce, grilled chicken slices, and a sprinkle of mozzarella cheese. Whole-wheat pasta salad with cherry tomatoes, bell pepper, grilled chicken, and a vinaigrette dressing.

Smoothie made with 1 cup milk or plant-based milk, ½ banana, ½ cup berries, 1 cup greens, 1 tablespoon nut butter, and 1 scoop protein powder.

Try to stick to a balanced, healthy eating pattern after workouts. Avoid loading up on low-quality sources of carbs and protein think: things made with loads of added sugars or refined carbs, like baked goods, or sketchy protein shakes with a laundry list of funky additives.

Ingredients like frozen yogurt, plant-based milk, and mix-ins like granola can come with added sugars that leave you at risk for energy crashes, mood swings, and poor appetite control later in the day, Cording says. A good rule of thumb is aiming to cap the fruit content of your smoothies at around one cup.

For strenuous workouts, consider weighing yourself before and after to assess fluid loss via sweat, McDaniel suggests, and for every pound lost, aim to drink ounces of fluids.

Post-workout nutrition is particularly important after long-lasting or strenuous sweat sessions. Refueling with a snack or meal that contains a balance of carbs and protein, plus healthy fats, during the first minutes after a workout can help replenish muscle glycogen stores and repair muscle tissue, which supports muscle gains and positively impacts performance during future workouts.

Antioxidant-rich foods like berries might also help curb some of that post-workout soreness that can sap your motivation. This content is for informational and educational purposes only and does not constitute individualized advice.

It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or immediately.

Subscribe for a weekly dose of fitness, plus the latest promos, launches, and events. For more about how we use your information, see our Privacy Policy. Enter your email to get articles, expert-backed tips, and updates from Peloton sent to your inbox.

Peloton The Output Logo. Train Recover Level Up Connect Shop Open in new Tab. Search Menu icon. Train Bike Row Run Sculpt Strength Train Beginners Yoga Cardio. Connect Member Tips Member Stories Meet Instructors Inspiration Peloton News.

Social Share on Facebook Share on Twitter Copy link to clipboard Share via email. Home Arrow Recover Arrow Nutrition What to Eat After a Workout to Maximize Your Results Fuel up and feel your best with these nourishing post-workout meals and snacks.

In this article Arrow Why Should You Eat After a Tough Workout? Arrow What to Eat After a Workout Arrow Post-Workout Meal Timing Arrow Post-Workout Snack Ideas Arrow Post-Workout Meal Ideas Arrow What Not to Eat After a Workout Arrow The Takeaway Arrow.

Better Recovery. Less Muscle Fatigue. Stronger Muscles. Or try a different canned fish. Opt for whole grain crackers for even more nutritional value.

Greek yogurt is packed with protein, which helps the body recover, repair, and rebuild, says Boateng. Berries naturally sweeten the yogurt and add just enough carbohydrates to the mix. A blend of frozen strawberries, blueberries , banana, cinnamon, and yogurt offer similar benefits to berries and yogurt with the added boost of potassium from the bananas.

Potassium gets lost when we sweat and needs replacing, Boateng says. In addition, they are packed with essential nutrients such as fiber, B vitamins, and minerals that assist in recovery. This nutritious snack offers lean protein the turkey , more protein from the cheese, and nutrient-dense carbs, says Boateng.

A protein bar can be great for refueling, but aim for one with at least 10 to 12 g of protein, Boateng says. And do check the sugar count; look for bars with 4 g or less of added sugars, according to Cleveland Clinic.

Top with a nut or seed butter, like peanut butter, almond butter, tahini, or sunflower seed butter. Natural sugar preserves easily convert to glucose, which often needs to be topped off after working out to avoid the feeling of having run out of fuel. Do think beyond carrot sticks.

Try cucumber slices, jicama sticks, or sugar snap peas. Top apple or banana slices with peanut or almond butter. The combo serves up healthy fats and nutrient dense carbohydrates, Boateng says. Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All.

Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All.

Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All.

Health Tools.

Any time is a good time for cereal. Add 1 cup of low-fat milk to 1 cup of whole-grain cereal. Nosh loudly. One to two cups of low-fat chocolate milk seals the deal with extra carbs and protein. Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa, if you dare.

One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.

Ditch the fast-food and opt for 1 whole egg, fresh spinach, 1 slice low fat cheese, and 1 slice Canadian bacon served on an English muffin, suggests Greatist contributor Lisa LaValle Overmyer.

When in doubt, just add cakes! Pair up two scoops of BCAA powder mixed in ice water with two rice cakes. Almond butter takes the cake.

When time is of the essence, grab a store-bought recovery drink to sip on after training. Just check the label — sports recovery drinks will provide plenty of carbs refuel, or opt for aminos to really rebuild.

One 7-inch pita with two spoonfuls of hummus adds a little pep back to your step with quick digesting carbs. Veg out after a hard training session with whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.

After your workout grab 1 cup cooked diced chicken, ½ cup butternut squash and apples, roasted in olive oil, salt, and pepper. Make a big batch and store it in the fridge! Membership Schedule Location Personal Training App.

Free Class. Membership Schedule Location Personal Training App Try A Free Class. Pre-Workout Snacks The body works to build muscle and recover 24 hours a day, not just during that one-hour session at the gym. Check out these 25 options to start things right: 1. Perfect yogurt parfait Feeling fancy, huh?

Cha-Cha coconut shake Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil. Star- buffs shake Need a pre-workout pick-me-up? Dressed up oats Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.

Fruitsation shake Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost, suggests strength coach Roglaw. Yoberries a-go-go For the perfect blend of carbs and protein, try 1 cup non-fat vanilla bean Greek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.

PB Apple For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter. Classic fruit cup Prefer to keep it sweet but simple? Dried fruit For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple, says Greatist Expert Jessica Redmond.

Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast. Fruit leather Need something light that makes you feel like a kid again? Energy in a bar With so many options in the aisle, try opting for a bar with the most natural ingredients.

Turk-cado pasta Add ounces or a palm-sized amount of roasted turkey and avocado slices to ½ cup cooked whole-wheat pasta for some enviable eats. Wafflewich Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam.

Better than a PB Cup A half-cup cooked oats with 1 teaspoon defatted peanut flour , a dash of stevia, and a sprinkling of cocoa powder on top — a concoction from the kitchen of Greatist contributor David Butler.

Veggie omelet Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies. Rice con leche Got a long way to run? Hearty salad Need some greens? Energy gel Got a long way to go? Post-Workout Snacks After a tough gym session, post-workout snacks are an imporant way to restore energy and rebuild muscle, too.

Here are 25 ways to end that workout on a high note: Choco-tropical trail mix Go bananas for a blend of ½ a handful of each: macadamia nuts, dried coconut, dark chocolate chips, and banana chips.

Chunky Monkey shake Monkey around with 1 medium banana , 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice. Double Trouble shake To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein , plus a handful of your favorite fresh or frozen fruit.

Green Monster smoothie Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice — a favorite of Greatist contributor Claudine Morgan via Iowa Girl Eats.

Protein bar For a quick, store-bought fix, feed those muscles with a protein bar. Beef and squash Need something hearty? Tuna crackers Mix up a batch of light tuna salad for a quick bite.

Bagel with egg whites Half a medium-sized whole grain bagel with 2 eggs whites makes a great post-workout sandwich.

Ants on a raft The ants go marching… Spread a heap of natural peanut butter over a brown rice cake and top with raisins. Milk and cereal Any time is a good time for cereal. Apples and cheese Tease your taste buds with 1 medium sliced apple and 1 stick of low-fat string cheese.

Chocolate milk One to two cups of low-fat chocolate milk seals the deal with extra carbs and protein. Black bean omelet Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa, if you dare. Cottage cheese crunch One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.

Eggy muffinwich Ditch the fast-food and opt for 1 whole egg, fresh spinach, 1 slice low fat cheese, and 1 slice Canadian bacon served on an English muffin, suggests Greatist contributor Lisa LaValle Overmyer. Recovery in a bottle When time is of the essence, grab a store-bought recovery drink to sip on after training.

Pita and hummus One 7-inch pita with two spoonfuls of hummus adds a little pep back to your step with quick digesting carbs. Egg scramble Veg out after a hard training session with whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.

Chicken hash After your workout grab 1 cup cooked diced chicken, ½ cup butternut squash and apples, roasted in olive oil, salt, and pepper. Have a favorite pre- or post-workout snack we missed? Here are a few benefits that can come from a post-workout meal or snack:.

Research suggests that the depletion of muscle glycogen during an initial bout of prolonged exercise is one of the key reasons people experience muscle fatigue—and so, replenishing this glycogen with proper post-workout carb intake can help restore muscle function and endurance capacity for your next sweat session.

Then, during the post-exercise recovery period, your body repairs this damage with a process called muscle protein synthesis MPS. During MPS, amino acids are incorporated into skeletal muscle proteins, which builds and strengthens your muscles.

Getting adequate rest and eating enough protein are both key for this process. Your body can experience varying degrees of inflammation after a workout. Keep in mind, not all inflammation is bad. In fact, the short-term inflammation triggered by a bout of exercise is important for kickstarting muscular repair processes and promoting long-term beneficial adaptations to training—and over time, regular physical activity has an anti-inflammatory effect.

However, some research says that certain types of physical activity may be more likely to ramp up inflammation than others—particularly intense, long-lasting exercise without enough rest.

Curbing unhealthy exercise-induced inflammation mostly comes down to knowing your limits and allowing time for appropriate rest, but your diet can help, too. The length, intensity, and type of workout will dictate whether you should quickly refuel and how much.

This is particularly true for people wanting to add muscle mass and for busy, active individuals who tend to have a harder time meeting their overall calorie needs for the day, she adds. So what, exactly, should you eat after a workout?

Aim to eat a balanced meal or snack containing a combo of complex carbs, protein, and healthy fats. Many studies have tested various carb-to-protein ratios after workouts, but instead of stressing over proportions, simply aim for a mix of these macros, then tune into how your body feels and performs during future workouts.

Below, learn a bit more about the importance of carbs, proteins, and fats for post-workout recovery—and keep reading for specific meal and snack ideas. Generally, your best bet is going to be minimally processed, complex carbohydrates , which are digested slower; less likely to spike blood sugar; and contain more vitamins, minerals, and fiber than refined carbohydrates and added sugars.

Good post-workout carbohydrate sources include:. Various types of fruit such as bananas, mango, or apples. Whole wheat or whole grain varieties of bread, sandwich wraps, English muffins, pastas, and pretzels.

Protein-rich foods supply the body with amino acids, which enhance muscle repair and growth, particularly when you eat them after exercising. While the amount of protein you need depends on your individual needs, the National Library of Medicine recommends that healthy adults intake protein for percent of their total daily calories.

That means a person on a 2, calorie diet would eat about grams of protein per day. Good post-workout protein sources include:. High-quality protein powder look for ones with few ingredients and no added sugars, fillers, artificial sweeteners, or preservatives, per the Cleveland Clinic.

Nuts and nut butter. Fat may not be as important in the post-workout period as carbs and protein, but this macronutrient can help you feel full, support stable energy levels , enhance absorption of fat-soluble vitamins, and maintain cell membrane integrity—all of which are important for recovery, McDaniel notes.

Omega-3 fats can also help curb inflammation, especially when consumed regularly. Some preliminary research even suggests that omega-3 intake may help improve post-workout recovery. Just keep in mind that you may not need to add a separate source of fat to your post-workout meal or snack, since some protein-rich foods contain fat already.

Good post-workout fat sources include:. Nuts and nut butters. Extra virgin olive oil. For an added bonus after particularly strenuous workouts, you can also consider incorporating specific anti-inflammatory foods, such as tart cherries , wild blueberries , and turmeric , suggests registered dietitian Jessica Cording, MS, RD, CDN.

For example, muscle cells have increased sensitivity to insulin for a period of time after you work out. This allows your muscles to more rapidly absorb glucose when you consume carbohydrates, supporting more rapid glycogen resynthesis.

Muscles can also take up amino acids more efficiently during this post-exercise window, and consuming protein shortly after a workout has been shown to enhance muscle protein synthesis aka strengthen and build your muscles.

Having a balanced meal or snack within a few hours, or whenever you get hungry, is perfectly fine. Ready to fuel up, but not sure what to eat after a workout? The following snacks contain a combination of carbohydrates, proteins, and healthy fats to support workout recovery and overall health.

Banana with nut butter. Sliced apple with an ounce of cheese. Piece of fruit with one or two hard boiled eggs. Dried fruit and a small handful of nuts. Carrot slices, whole wheat pita, and hummus. DIY trail mix with dried edamame, nuts, raisins, and dark chocolate.

Smoothie made with 1 cup milk or plant-based milk, 1 cup fruit, and a scoop of protein powder optional: add a handful of mild greens, like baby spinach. Oatmeal with ground flaxseed, milk, fruit, and chopped nuts or nut butter.

Plain Greek yogurt or cottage cheese with berries, granola, and almond slivers. A veggie omelet cooked with olive oil and a slice of whole-wheat toast.

Small whole-wheat wrap with eggs, cheese, and arugula. Brown rice or quinoa with roasted veggies and a serving of meat, fish, or egg, plus avocado or tahini for a source of healthy fat. Tuna or chicken salad with mayo or olive oil , whole grain crackers, and veggie slices.

English muffin pizza made with a whole-wheat English muffin, marinara or barbeque sauce, grilled chicken slices, and a sprinkle of mozzarella cheese. Whole-wheat pasta salad with cherry tomatoes, bell pepper, grilled chicken, and a vinaigrette dressing.

Smoothie made with 1 cup milk or plant-based milk, ½ banana, ½ cup berries, 1 cup greens, 1 tablespoon nut butter, and 1 scoop protein powder. Try to stick to a balanced, healthy eating pattern after workouts.

Avoid loading up on low-quality sources of carbs and protein think: things made with loads of added sugars or refined carbs, like baked goods, or sketchy protein shakes with a laundry list of funky additives. Ingredients like frozen yogurt, plant-based milk, and mix-ins like granola can come with added sugars that leave you at risk for energy crashes, mood swings, and poor appetite control later in the day, Cording says.

A good rule of thumb is aiming to cap the fruit content of your smoothies at around one cup. For strenuous workouts, consider weighing yourself before and after to assess fluid loss via sweat, McDaniel suggests, and for every pound lost, aim to drink ounces of fluids.

Post-workout nutrition is particularly important after long-lasting or strenuous sweat sessions.