6 snacks that will actually refuel you after a workout, according to experts

Frank Olito
·3 min read
workout
It's time to refuel. BSR Agency / Getty
  • Insider spoke with fitness trainers and nutritionists to find out what foods to eat post workout.

  • After a workout, you should consume foods that will help restore your body.

  • Consume protein and healthy carbohydrates after training to see the best results.

  • Visit Insider's homepage for more stories.

Whether you're working out like Meghan Markle or training like an NFL player, the food you consume post-workout is extremely important. When you return home from the gym with that sweaty glow, you need the nutrients to replenish your body.

Insider spoke to three trainers and three nutritionists to find out the best foods to munch on post workout.

They all agreed you should time your workouts to finish right before mealtime. Working out before breakfast, lunch, or dinner helps you eat healthier and more nutritious meals. But, if you're going to just eat a snack, the experts agree protein and healthy carbohydrates are the best options.

Hard-boiled eggs and toast can be a great snack after a sweaty workout.

eggs and toast
A balanced meal of proteins and healthy carbs. yusra andijani/Shutterstock

"Eggs and toast help you recover quickly. It's a snack combined with protein (to rebuild muscles) and healthy carbs (to restock your energy stores)," nutritionist Beth Warren told Insider. "Consume it within 30 minutes after finishing [your workout]."

A snack like peanut butter and apple helps your recovery after the gym.

Peanut butter
Apple and peanut butter. Michelle Arnold / EyeEm/Getty Images

During exercise, muscles use up their glycogen stores, and afterwards, your body tries to rebuild them. The right food after a workout can help this process.

"Try anything to keep you going until your next meal," fitness trainer and YouTuber Carly Rowena told Insider. "Snacks like peanut butter and apple speed up the update of glycogen back into your muscles and initiate muscle building."

After a difficult workout, a banana can help you refuel.

apples and bananas
Eat a banana. Edward Fielding/Shutterstock

"Bananas are rich in potassium, which can help prevent cramping and help with rehydrating," nutritionist Rachael Hartley explained to Insider. "The naturally occurring sugars will also help refuel."

Nuts help in muscle recovery.

how to sleep better
A handful of almonds. Stephen Welstead/Getty Images

"Nuts have protein," Katie Dunlop, personal trainer and creator of Love Sweat Fitness, said. "It is quick-absorbing to provide the amino acids your body needs for muscle recovery and building."

One of the best post-workout snacks is a trio of Turkey, cheese, and apple.

eating an apple
Turkey, cheese, and an apple. Thomas Trutschel / Getty

"Turkey and cheese provide the protein, while the apple provides energy and replenishes glycogen stores," nutritionist at Real Nutrition NYC Amy Shapiro said.

Beef jerky and a pear are loaded with proteins your body needs.

beef jerky
Add a pear into the mix for some extra fiber. Eskymaks/Shutterstock

"This combination is good because these proteins [2 to 3 ounces of beef jerky] contain appropriately 15-20 grams, which is about what the body can absorb at one time," health and fitness consultant Michael Castiglione said. "Also, eating whole fruits contain fiber which helps to slow the process of breaking down the carbohydrate and slows the release of the hormone insulin."

Read the original article on Insider