Because bananas are so full of natural sugar, eating one as an after-workout snack is ideal. 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.

Another great carb and protein combo, according to Reisinger: A quarter-cup of hummus and a whole-wheat pita. Hummus, a dip made from puréed chickpeas , gives you both carbs and protein — two powerhouse nutrients that you should keep in mind when considering what to eat for a post-workout snack.

Coupled with the slow-release energy from the whole wheat pita, it makes for an after-workout snack that'll keep you fueled for hours. What could be more filling as a post-workout snack than half a sandwich?

And when you choose its filling wisely, you'll be building muscle while you eat too. BTW, this is how many carbs you should be eating per day. Not in the mood for a sandwich? 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, post-workout snack.

Add a sliced apple for some energy-boosting and glycogen-replenishing carbs, says Reisinger. Use limited data to select advertising. Create profiles for personalised advertising.

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Was this page helpful? Thanks for your feedback! Tell us why! 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.

Exercise is meant to be joyful, and fueling your body should feel the same! With some new ideas, you can cut through the noise surrounding what to eat, enjoy movement, and whip up tasty pre and post workout snacks! Kane is a senior majoring in Health and Exercise Science with a concentration in Health Promotion.

She is interested in sports nutrition and what nutrients we need to fuel our bodies before and after a workout. Kane is also interested in nutrition practices that do not condone diet culture but rather a balanced diet free from restriction.

Fun fact about Kane: she has visited 8 different countries. For additional resources for healthy eating, check out these programs from our registered dietitian nutritionists. Find delicious and healthy recipes on our Recipes page!

More health tips are also available at the College of Health and Human Sciences Pinterest board.

But knowing what and how much to feed your young athlete can be challenging. You know nutrition is an important part of an active lifestyle, but which foods best support energy levels and help to improve sports performance?

Understanding the three main components of nutrition for athletes — pre-workout fueling, hydration and post-workout recovery — is a good place to start. All Rights Reserved. Please read the Legal Notice for further details..

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EXPERT VIEWS. GLOBAL NUTRITION. MEDIA CENTER. PRESS RELEASES. ASSET LIBRARY. PRESS CONTACTS. MEDIA CENTER EXPERTS. Post-Workout Snacks Abbott Nutrition Sub Heading Dietitian-Approved Foods That Can Help You Rebuild and Replenish.

Main Image. Duration OCT. Description Your muscles need to recover after a hard workout, but what's the best way? A Protein-Rich Shake For optimal recovery, Hertzler recommends the formula. Scrambled Eggs and Veggies in a Whole-Wheat Pita Eggs deliver the highest quality protein , making them one of the best foods to eat after a sweat session.

Greek Yogurt Delight If you're looking for a snack to help you recover, a Greek yogurt parfait is a perfect choice. Grilled Chicken Strips With Raw Veggies and Hummus After a tough workout, the last thing you want is to undo all of your hard work with a lot of fat and calories. Cottage Cheese If you usually exercise at night, try snacking on a cup of cottage cheese afterward.

RELATED ARTICLE. Heading How Long Does It Take to Create a Healthy Habit That Lasts? Recommendations for carb intake are targeted to the needs of endurance athletes. There is not enough evidence to say whether you should limit fat intake after a workout 1. Many people think that eating fat after a workout slows digestion and inhibits the absorption of nutrients.

While fat might slow down the absorption of your post-workout meal, it may not reduce its benefits. For example, a study showed that whole milk was more effective at promoting muscle growth after a workout than skim milk Having some fat in your post-workout meal may not affect your recovery.

But more studies are needed on this topic. A post-workout meal with protein and carbs will enhance glycogen storage and muscle protein synthesis. Consuming a ratio of 3 to 1 carbs to protein is a practical way to achieve this. However, more recent research has found that the post-exercise window to maximize the muscular response to eating protein is wider than initially thought, up to as many as several hours Also, recovery is not just about what you consume directly after working out.

When you exercise consistently, the process is ongoing. It is best to continue to eat small, well-balanced meals of carbs and protein every 3—4 hours Eat your post-workout meal soon after exercising, ideally within a few hours. However, you can extend this period a little longer, depending on the timing of your pre-workout meal.

Choosing easily digested foods will promote faster nutrient absorption. Combinations of the foods above can create great meals that give you all the nutrients you need after exercise. It is important to drink plenty of water before and after your workout. Being properly hydrated ensures the optimal internal environment for your body to maximize results.

During exercise, you lose water and electrolytes through sweat. Replenishing these after a workout can help with recovery and performance Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses.

It is important to get water and electrolytes after exercise to replace what was lost during your workout. It stimulates muscle protein synthesis, improves recovery, and enhances performance during your next workout. Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Learn about the best pre-workout nutrition strategies. Eating the right foods before a workout can maximize performance and speed up recovery.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Post-Workout Nutrition: What to Eat After a Workout. Medically reviewed by Jared Meacham, Ph. Eating after a workout is important. Protein, carbs, and fat.

The timing of your post-workout meal matters. Foods to eat after you work out.