How do I refuel after my workouts?

It's crucial to refuel after a hard workout. You should have a snack within 20-30 minutes of finishing your workout. Also, a balanced supper within three hours. You can replenish your muscles' energy stores by eating carbs (glucose-containing foods) 20-30 minutes after an exercise. Protein aids in muscle healing. Among the quick post-workout snacks are: chocolate milk protein shakes or bars containing 10-15g of protein and no more than 20g of carbohydrates fruit & Greek yogurt apple slices with peanut butter Protein and carbohydrates should be included in your next meal. Your post-workout meal or snack size will be determined by your gender, age, weight, and overall level of exercise. Asking your nutritionist is the best way to get it just right! Proper portioning will keep you satisfied and provide you consistent energy throughout the day.