Our recommendations for post-workout meals and snacks: A full balanced meal: Like fish, chicken or meat with veggies/salad and rice or potatoes A protein shake: Ideally, it should contain 20-40 grams protein and 40-100 grams carbs "I like to bite into something crunchy, and combining it with a little sweetness and texture gives me a filling snack with plenty of nutrition that also restores my energy and muscles. Plain Greek yogurt has almost three times the amount of protein as carbs, which makes it a good choice for tired muscles. By Molly Triffin. saschanti17 / Shutterstock, Credit: "I like sweet potatoes as a post-workout snack because they are packed with vitamins and nutrients, including vitamins B6, C, D, iron, magnesium, and potassium," says Andrew Leonard, a certified trainer and expert for inerTRAIN, an online personal training service. Cover bowl tightly with plastic wrap and poke a … If you haven’t had good old-fashioned oatmeal in a while, you’re missing out on the whole grain goodness that includes protein to repair worn down muscles and fiber to fill up your empty stomach. "I love the flavor too," she says. Julie208 / Shutterstock, Credit: In other words, topping a piece of brioche with a fried egg and bacon is not what we had in mind. Chickpeas fit almost perfectly into the mold of the 1:3 protein-to-carb ratio. Ideally, grab a wholesome post-workout snack or meal within 45 minutes after your workout. During digestion, protein is broken down into amino acids, the building blocks of muscle. This fits the bill for both an endurance and a resistance type of workout. Getting enough sleep, busting stress, and motivating yourself to exercise will bring you one step closer to your fitness goals. Try it: From orange creamsicle to green ginger to banana blueberry, check out all of our favorite smoothie recipes here. If you don’t feel like breaking out your calculator, opt for one these post-workout snacks that has the ideal proportion of nutrients to help you recover and refuel, so you can go into tomorrow’s sweat session stronger than ever. Post-workout recovery smoothie (or post-workout smoothie made with low-fat milk and fruit) Low-fat chocolate milk; Turkey on a whole-grain wrap with veggies; Low-fat yogurt with berries; The above offer mainly carbs, some protein and are convenient — with the first two liquid options also helping to rehydrate the body. Here’s What Sugar Really Does to Your Brain, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Plus, the chewiness of the dried fruit pairs well with the crunch of the edamame. Odds are your first thought is a protein bar, especially since protein plays an important role in muscle synthesis. Just make sure you opt for whole grain bread and keep your portions under control. Next up we have these amazing overnight chocolate protein oats by Diabetes Strong. The body is inflamed and filled with lactic acid after an intense workout, so the primary goal is recovery, says Tamal Dodge, E.R.Y.T., a yoga instructor in Venice, CA. Low-fat yogurt can pack nearly 15 grams of protein; add some berries for carbohydrate-driven energy and, violá, you've got a good after-workout snack. Try it: If you like chocolate and peanut butter (who doesn’t? After you wrap up your workout, whip up this easy snack or lunch. Brent Hofacker / Shutterstock, Credit: "This is one of the only times I recommend a high-glycemic carbohydrate source such as banana because the uptake will be rapid," says Reisinger. Elena Veselova/Shutterstock, Credit: As far as timing goes, the ideal time to eat after a workout is within 30 minutes to get those muscles refueled as quickly as possible; but don’t stress if that isn’t do-able! Spread two brown rice cakes with a half tablespoon peanut butter each, then top each with a quarter of a sliced banana for one of the best post-workout snacks. Try it: To amp up the protein even more, make oats with milk and top with your favorite seasonal fruit, like pears, apples, berries, or citrus for an antioxidant boost. Try it: If you really want to take your toast up a notch, try our butternut squash and spinach toast, which packs 13 grams of protein and 20 grams of carbs per serving. Protein helps repair tired muscles, while carbohydrates replenish all the energy you used up in the gym. Prevention participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Why trust us? "My favorite post-workout snack is also my pre-workout snack: A banana and peanut butter smoothie with protein powder, almond milk, and a touch of cinnamon," says Andrea Rogers, a certified Pilates instructor and creator of Xtend Barre. Chickpeas fit almost perfectly into the mold of the 1:3 protein-to-carb ratio. In general, you want to consume your post-workout snack within 15 to 30 minutes after your workout. Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll it up for a quick, high-protein, eat-on-the-go snack. Our Top 7 Favorite Post Workout Snack Options #1 Coconut Milk Yogurt + Fruit If you want it to be even more filling, add some nut butter. Oatmeal Raisin Protein Bars. this link is to an external site that may or may not meet accessibility guidelines. Pair with a cracker that has “whole wheat” or “whole grain” as the first ingredient, like Wasa. (Not sure what to eat before you hit the gym? Overnight Chocolate Protein Oats. Meeting your friends for brunch after a spin class isn’t only fun, it’s a good way to refuel. After all, a 20-minute elliptical session probably doesn’t warrant the same post-workout snack as a 10k run or 90-minute hot yoga session. Q: When is the best time to eat--before or after my lunch-hour walk? Throwing fruit and yogurt in a blender is about as simple as it gets, and it tastes pretty darn good. (Related: Is This the Next Greek Yogurt?). Bananas with peanut butter. Oxana Denezhkina / Shutterstock, 14 Post-Workout Snacks Trainers and Dietitians Swear By. About 20 or 30 minutes later, I will eat something high in protein, as my body is now ready to take in something acidic.". "I eat organic grapes or fruits that are alkaline, and I try to incorporate something that is really anti-inflammatory such as turmeric," says Dodge. A 4.5-ounce can has about 18 grams of protein, and a serving of crackers typically packs 20 to 30 grams of carbs. ", "My go-to post-workout snack is a small bag of low-fat or fat-free popcorn with one scoop of chocolate whey protein powder (sprinkle it in after it comes out of the microwave and shake a few times)," says Marta Montenegro, an exercise physiologist and fitness nutrition specialist. A ½ cup serving of oats has about 27 grams of carbs, 5 grams of protein, and 4 grams of fiber. All-natural nut butters, on the other hand, provide a healthy source of fats. Fruit smoothie. “The edamame provides 13 grams of shelf-stable, quality protein, and the fruit has carbs to replenish what you used during exercise,” she adds. "Dates are high in potassium, which is great to help revitalize post-workout and also helps to flush out any excess salt and water weight," says Laurel House, a certified personal trainer and author of QuickieChick's Cheat Sheet to Life, Love, Food, Fitness, Fashion, and Finance—on a Less-Than-Fabulous Budget. It’s a good formula to keep in mind, but the ideal post-workout nutrient breakdown varies depending on the activity, duration, and fitness level, adds Elizabeth Shaw, MS, RDN. Bartosz Luczak / Shutterstock, Credit: Bananas are excellent post-workout snacks, as they have a healthy source of carbohydrates and potassium. Ten Healthy Post Workout Snack Ideas. "It's nutrient-dense and has just the right amount of digestible protein to help restore and repair your muscles right after a workout." Carbohydrates for energy, proteins for repairing muscles and some healthy fats to make you feel satiated, so you don’t risk overeating. If you want to take it up a notch, make these nut-filled Mediterranean no bake bars or cinnamon roasted almonds ahead of time for a post-workout snack. One of the most popular non-vegan post-workout foods is eggs. JeniFoto / Shutterstock, Credit: With an ideal combo of protein and carbs, these post-workout snacks will help you build muscle and restore your energy. It provides long-lasting energy, and the cinnamon helps to control blood sugar so I don't crash after my workout," says Rogers. Recommended Pre- and Post-Workout Snacks A winning combination includes foods that deliver carbohydrates and protein. Pair them together for a midday post-workout snack that will keep you full and satisfied. Whether you focus on the pre- or post-workout snack, the most important thing is that you eat one and that it’s full of the right nutrients. “For optimal results, take in protein and carbohydrates in a 1:3 ratio, so that’s 1 gram of protein for every 3 grams of carbohydrates,” explains Amidor.