Here are five post-workout snacks that you should consider the next time you hit the gym.

Peanut butter and banana on rice cakes. If you want to eat something filling after your strenuous workout in the gym, this snack is right for you. Swap bread with rice cakes then spread the peanut butter over them. The rice cakes will give you extra fiber without the empty calories. Bananas are recommended as post-workout snack because they can help boost your energy levels.

Tuna on whole wheat. There is nothing so filling than eating half a sandwich after a workout and if you choose the right filling, you’ll also help your muscles grow too. Studies have shown that combining protein and carbs together actually provides better results in terms of recovery after an intense workout. Spread some tuna that is drizzled with olive oil and lemon juice over your whole wheat bread is the perfect combination of carbohydrate and protein.

Hummus and veggie sticks. Hummus is actually an easy-to-make spread or dip that is made from chickpeas combined with olive oil, sesame paste, and garlic. Chickpeas are good sources of protein and carbohydrates which you need after you exercise to help heal your muscles. Add some veggie sticks or rice cakes and you got yourself a great post-workout meal.

Berries and yoghurt. Your body tends to lose amino acids after an intense workout which is why you need to replenish your store by getting a decent amount of protein in your system. Yoghurt is the perfect choice because it contains plenty of amino acids as well as protein. Get more fiber and carbohydrates from your post-workout snack by adding berries on your yoghurt.

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Turkey and cheese with apple slices. Post-workout snacks don’t have to be sandwiches all the time. You can actually just eat the fillings instead! Spread some soft-cheese wedge over two or about three slices of lean turkey, roll them up, and voila! You have a high protein snack on the go. You can add some apples to help replenish your store of glycogen so you will get more energy.

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