What to consider for your post-workout snacks
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Here you have learned to eat before exercising. Now, fuel your body properly after working out!

Your need for specific post-workout foods and quantities varies according to:
  • the type of exercise you do,
  • your exercise duration and intensity,
  • the time of day you exercise,
  • your previous meal,
  • the number of hours / minutes you have before your next meal.  

Your ability to process foods is also important to consider before creating your post-workout snacks  ̶  this can be related to your insulin sensitivity or cortisol levels.  Finally, your goals and needs must also determine what and how much you eat after your workouts.

Eating the right foods and amounts provide you with an adequate recovery from your exercise while maintaining an anabolic state (muscle mass gains).  The appropriate snacks...
  1. replenish glycogen
  2. hydrate 
  3. reduce catabolism
  4. reconstruct muscle cells
  5. reduce muscle soreness
  6. optimize metabolism 
  7. diminish oxidative stress
  8. avoid a hypoglycemic state you can have energy again and be ready for your next workout session.

There are many variables to examine.  Your registered dietitian can help you figure out your post-workout food needs.


You may need to avoid: 


  • waiting too long to eat 
  • alcohol 
  • large amounts of fatty foods
  • unhealthy food
You may need to eat:


  • 150 - 300 kcal 
  • ideally from 30 to 60 minutes after 
  • anti-inflammatory and antioxidant-rich foods
  • medium-to-high glycemic index carbohydrates
  • increased amounts of water
  • high protein foods
  • organic unflavored whey, BCAA, l-leucine, creatine monohydrate, beta-alanine, l-glutamine supplements, etc.

Here are 5 examples of snacks

Post-workout functional snacks
1)   Smoothie = organic lightly cooked spinach + organic carrots + organic blueberries + flaxseeds + raw honey + unflavored protein powder and filtered water. (recipes here)

2)   Omelet = eggs + turmeric + goat cheese + organic kale + organic tomato + unsalted sunflower seeds + sprouted bread + natural coconut water

3)   Tuna crackers = low mercury tuna + homemade olive oil mayo + organic arugula + ginger + brown rice cakes + acerola juice


4)   Bowl = quinoa + hemp seeds + (non-GMO) papaya + walnuts + homemade almond milk + naturally flavored water 
(water recipes here)

5)   Roots = purple potato + organic whole cottage cheese + organic cilantro + tofu + hibiscus (jamaica) tea 

Keep in mind that Nutrily strives to promote an individualized approach, so some foods / supplements may be good for you, others, not so much.

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Livia Ly is a registered dietitian and nutritionist trained both in Brazil and in the U.S. She is the owner and founder at Nutrily

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Nutrily, pronounced nutri-lee, is a nutrition consultancy company that follows a holistic approach.

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