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This article was written by Michele Foley and published in Fitsugar.com.

It may seem counter-intuitive  but it’s important to eat after you work out. It’s protein and carbs that are going to help replenish all the energy you put out, and that’s also what’s going to help those muscles repair and recover. Of course, this doesn’t mean go out and gorge on chocolate cake or a five-course dinner. It’s important to fuel the body without taking in more calories than just burned. If you’re not sure what the perfect post-workout snack looks like, you’ve come to the right place.

Protein Shake

Protein shakes are such a killer way to fuel yourself after a workout. Everything you need is in one easy glass to gulp down, and many are pretty darn tasty. This recipe for a protein milkshake takes under five minutes to make and tastes so rich and creamy, you’d swear it’s a dessert!

Apple With Peanut Butter

Flickr User Dendroica cerulea

We love an apple with peanut butter as a low-calorie post-workout snack. One small apple with a tablespoon of peanut butter is under 150 calories, which is a perfect place to fall after a workout — enough to fuel the muscles, but not enough to blow your efforts.

Trail Mix

Jenny Sugar

A mainstay as a healthy snack, trail mix has become the de facto hiking fuel for a reason. You just have to make sure you choose the right one — go easy on those yogurt-covered raisins, chocolate bits, and M&M’s! You also want to keep portions in check, too. One or two handfuls is usually all you need to power up after a workout.

Chocolate Milk


Who knew a post-workout snack could feel so indulgent or bring back the nostalgia of childhood? Well, that’s exactly where chocolate milk fits in. A good mix of protein and the right amount of sugar and calcium, it’s also an easy choice when you’re on the go. A recent study even indicates that chocolate milk significantly replenishes exhausted muscles and speeds up recovery.

Greek Yogurt With Fruit

Greek yogurt is a protein powerhouse, which is exactly what you need to refuel those muscles you’ve just got done working. And since no post-workout snack is really complete without a good balance of carbs, make sure to add some fresh fruit or granola to the bowl. Check out this comparison chart of Greek yogurt to see which works best in your meal plan.

String Cheese and Crackers

Cheese and crackers may be an party-food staple, but it’s also a good appetizer to pair with your workout. Cheese brings the protein and calcium, while the crackers deliver complex carbs and fiber to your diet. Snack smartly so you don’t undo all of your hard work at the gym by choosing string cheese and whole wheat crackers to fill you up.

Nut Butter and Banana on Whole Wheat

What might be considered a meal to some, a nut butter and banana sandwich is the perfect way to refuel after an incredibly grueling workout. Just ask professional runner Ryan Hall who eats one after finishing a race. This sandwich has it all: complex and simple carbs, protein, and potassium — everything your body needs to get into recovery mode.

This article was written by Michele Foley and published in Fitsugar.com.



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