"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.
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Avoid drinking alcohol
"You should avoid drinking alcoholic beverages altogether, as they are dehydrating and supply very little in the way of nutrition," says registered dietitian Susan Bowerman, MS, RD, CSSD, CSOWM, FAND, and Senior Director of Worldwide Nutrition Education and Training at Herbalife Nutrition.
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Don't drink soda
You're also going to want to avoid soda. "Aside from all the reasons to avoid it (no nutrition, high calories), the high sugar concentration of soda will not hydrate you, as it will slow the rate at which fluids leave your stomach and ultimately get into your system," explains Bowerman.
