"Shoot for a balanced meal that includes a full serving of protein within 30 to 60 minutes of your workout for proper muscle recovery and growth," says nutritionist Rachel Fiske, NC, CPT-NASM, who serves on the advisory board for Family Living Today. This might be a high-quality protein shake with some fresh berries and a handful of greens, she suggests, or a balanced meal of salmon, veggies, and a sweet potato with avocado.
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Eat some sweet potatoes
"I always recommend eating sweet potatoes," says clinical nutritionist Christina Towle. Sweet potatoes are the perfect carbohydrate source for post-workout/glycogen recovery, she explains.
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Make sure you incorporate carbs
"Although carbohydrates are often hit with criticism, the argument for good carb intake comes from the fact that we need energy to fuel our workouts and to recuperate and grow," says Dr. Luiza Petre, weight loss and management specialist and board-certified cardiologist. However, this does not mean you need to eat abnormal amounts of sugar and pasta, she suggests. Instead, she suggesting eating non-starchy carbs, which are higher in fiber such as whole grains, fruits, and vegetables.
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Make sure you eat on time
"Eating a snack within 45 minutes of finishing a workout is crucial regardless of what time you work up your sweat, morning or evening," explains Dr. Petre. She also recommends drinking 12 to 16 ounces of water with your snack.
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Don't eat sugary granola bars
"Don't rely on sugary granola bars as your backup," Dr. Petre warns — all they do is make you hungrier. Instead, she recommends eating snacks with the right ratio of nutrients and calories will keep your body energized and help rebuild muscle.
