Although nuts don’t fit the classic post-workout snack profile, they do offer another important nutrient: healthy fats. This is what is considered the optimal time to shuttle nutrients back into your muscles to encourage growth and optimal performance. During digestion, protein is broken down into amino acids, the building blocks of muscle. 37. Shape may receive compensation when you click through and purchase from links contained on Add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs, says Reisinger. 36. A ½ cup serving of oats has about 27 grams of carbs, 5 grams of protein, and 4 grams of fiber. Breakfast Baked Sweet Potatoes with Almond Butter, Banana & Chia. Don’t be afraid to throw in some protein powder, nuts, seeds, or greens for added protein, healthy fats, vitamins, and minerals. And when you choose its filling wisely, you'll be building muscle while you eat too. (Related: 10 Scrumptious Sweet Potato Recipes ). When you're planning your post-workout snack, don't forget fluids for rehydration. Ideally, grab a wholesome post-workout snack or meal within 45 minutes after your workout. But here is one important thing you may be neglecting: what you eat after your workout. The 8 Best Post-Workout Snacks 1. “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. Africa Studio / Shutterstock, Credit: All Rights Reserved. The carbs—think fruit and whole grain crackers or toast—replenish lost glycogen, one of your body’s energy sources, while protein—like yogurt, hard-boiled eggs, or nut butters—helps repair the muscles you use when you work up a sweat. "I drink half on my way to the studio to boost my energy and the other half after my workout to rejuvenate my taxed body. 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. "I love the flavor too," she says. Eggs are nutritious on their own, but pairing them with veggies creates a powerhouse recovery snack. An 8-ounce glass is only 140 calories and packs in 8 1/2 grams of protein. In general, you want to consume your post-workout snack within 15 to 30 minutes after your workout. Everything you need to know to get started with this high-fat, low-carb diet. Because bananas are so full of natural sugar, eating one as an after-workout snack is ideal. Try it: Choose whatever nut suits your fancy as a grab-and-go snack. JeniFoto / Shutterstock, Credit: The ideal post-workout snack after a long workout is made up of quick releasing sugars (to replenish depleted energy stores) and protein, which helps repairs tired, worn out muscles. Pumpkin Pie Overnight Oats with Chia. About 20 or 30 minutes later, I will eat something high in protein, as my body is now ready to take in something acidic.". Cottage cheese is a source of high water content (70-80%). "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. tomertu / Shutterstock, Credit: Nutrition plays an important role in muscle building and both meals and pre and post workout snacks play equally significant role in enhancing the efficiency and productivity of the power-packed strength training sessions. "Research shows that carbs and protein together have a better response to post-workout recovery," says Reisinger. Try it: If you like chocolate and peanut butter (who doesn’t? You can still reap the benefits with canned tuna on whole grain crackers. “A 1-ounce serving of roasted and salted pistachios provides 6 grams of protein, 310 milligrams of potassium, and 160 milligrams of sodium, making them a great way to refuel before you can get to your main meal,” says Shaw. Twenty months and 17 pounds later, I came away with 10 big lessons. A banana with two tablespoons of peanut butter fits the nutritional bill. Egg omelet with avocado spread on toast. 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. With an ideal combo of protein and carbs, these post-workout snacks will help you build muscle and restore your energy. Just make sure you opt for whole grain bread and keep your portions under control. A cold winter workout calls for a steaming hot bowl of recovery oats. Protein helps repair tired muscles, while carbohydrates replenish all the energy you used up in the gym. "It's nutrient-dense and has just the right amount of digestible protein to help restore and repair your muscles right after a workout." Shaw is a fan of pistachios, which naturally contain antioxidants and electrolytes. A protein shake made from whey protein, water, and half a banana is a great choice since your body quickly turns it into energy. When to Eat Your Post-Workout Meal. krasula / shutterstock, Credit: Protein and carbohydrates are equally necessary to fuel the body after a workout. 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. Try it: Look for single-serve packs of dried or roasted edamame at your local convenience store. 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