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The Best Snacks to Eat After a Workout


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Depending on your goals, you may need different types of nutrition before and after your workouts. Short workouts may not require much food, but longer ones should be considered. Your body needs fuel to recover, build muscle, and burn fat. Eating smartly timed snacks can help keep you fueled, prevent fatigue, and promote muscle building. Below are the best snacks to eat after a workout:


Aside from being one of the healthiest snacks to eat after a workout, bananas have many other benefits as well. While most people reach for sports drinks to replace lost electrolytes during a workout, bananas provide more immediate energy and are more digestible than other foods. Eating a banana before a workout is a great way to prevent muscle cramps and inflammation after a workout.

Rice Cake

After a workout, rice cakes are the perfect post-workout snack. They provide the body with the carbs it needs for energy. In fact, they have the same amount of protein and calories as bananas but contain far less calories than these other foods. If you are a bodybuilder, rice cakes may be the ideal post-workout snack. They can also help you gain muscle mass, since rice cakes contain low amounts of fat and sugar.


There are several reasons why an apple is the best snack to eat after completing a workout. For starters, apples are high in antioxidants, which help the body fight off free radicals. The flavonoids in apples may boost endurance and accelerate recovery after a workout, and their anti-inflammatory properties may reduce soreness in tired muscles. This is a good combination for athletes, as they can eat an apple immediately following a workout and still reap the benefits.


Timing your meals is critical when planning your workout. By eating food after you workout, you can optimize your performance and prevent cramping and an upset stomach. Eggs are an excellent choice, since they contain few calories and provide plenty of protein, vitamins, and healthy fats. Avoid eating immediately before your workout, as your body will get a workout-ending rush of blood. It’s best to wait at least half an hour after your workout before refueling.


There are many benefits to eating hummus after working out. For one, it’s full of protein and healthy macronutrients, but without the empty calories and fats that other snacks contain. It also contains trace amounts of iron and other minerals. And you can get a satisfying mid-afternoon snack by dipping celery in it. But what exactly is hummus?

Whole-Wheat Pita

The body is constantly working to build muscle and burn fat, so you need fuel to do so. A pre-workout snack is an excellent choice to replenish energy and provide a quick energy boost. You can eat a pita with a palmful of carbs, half of it protein, and a quarter of it fat. You should also consume a meal replacement after a workout to replenish lost nutrients and fuel your body.

Chocolate Milk

According to registered dietician Nancy Clark, chocolate milk is the best snack to eat after exercise. For a short workout, water will do, but for a two to three-hour workout, chocolate milk is the way to go. The low-carbohydrate, high-protein beverage is also more hydrating than sports drinks. For added health benefits, chocolate milk can be made at home.


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