Post-Workout Snacks for a Buffer Body

Exercising for a buffer body? Get more from your workout by fueling up the smart way when the sweating’s over.

Exercise damages muscle tissue, giving your body the chance to rebuild it and make it stronger—but you need the right nutrients to make that happen, according to Neal Spruce of dotFIT. Spruce suggests eating some protein immediately after a tough workout to promote that rebuilding.

Include some carbs, too. RealAge explains the power of the protein-carb combo this way: While the protein is busy repairing damaged tissue, carbohydrates replenish the glycogen (the stored glucose your body uses for fuel) depleted during your workout.

What’s the best way to get the power combo? Sharecare fitness expert Wendy Batts recommends a liquid meal (think smoothie). Research shows they’re absorbed faster than solid food, so your body can access the nutrients asap. In this video, Batts shares her secrets to the perfect post-workout liquid meal.

Shakes not your thing? Try Sharecare fitness expert Kat Barefield’s recipe for an energizing post-exercise pasta salad.

One caveat: If your workout is relatively short and only moderately intense, all you really need afterward is a piece of fruit, says NASM. After all, you don’t want to add back all the calories you’ve just burned!

What is your favorite post-workout meal? Let us know by leaving a comment in the box below.

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File under: Fit Friday