If you’re part of the confused post-exercising masses, we’ve got you covered. Here, Kenney and Rebecca Scritchfield, RD, a sports nutrition expert in Washington, D.C., dish up their favorite power foods. Whether you eat before or after your workout, you should aim for up to 45 grams of carbs to provide energy, and 6 to 15 grams of protein to build muscle.
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Dates and peanut butter
Slice open pitted Medjool dates (a large, sweet variety of dates) and slide a half-tablespoon of nut butter inside. The fiber in dates helps keep your blood sugar from spiking and stabilizes your energy levels, Kenney says. Stick a couple in a zip-top bag and stash them in your gym bag for your afternoon workout, or leave them on your nightstand for a quick snack before you head out for a morning run, Scritchfield recommends.
Tricked-out deviled eggs
Crave something more savory than sweet? Spread 2 tablespoons of hummus on a hard-boiled egg for a snack that’s packed with 9 grams of protein. And yes, include the yolk—it contains crucial amino acids that aid in muscle repair, Kenney says. Sprinkle the whole thing with chives for extra flavor.
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Pistachios and raisins
Rice bars with peanut butter and maple syrup
Follow Scritchfield’s vegan, gluten-free recipe, which you can make in 2 minutes flat: Combine a quarter-cup peanut butter (zap it in the microwave for 45 seconds to soften it up) with 1 cup leftover cooked rice and 2 tablespoons 100% maple syrup. Spread the mixture in an 8×8-inch glass container and store in the fridge. Cut into thirds to fuel three 30- to 45-minute workouts.
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Juice with protein powder
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Chocolate milk or soymilk
Both beverages contain a good carbs-to-protein ratio to refuel and rebuild your muscles, especially after a challenging workout, Scritchfield says. They’re also both rich in bone-boosting calcium; according to recent research presented at the Endocrine Society’s annual meeting, getting a dose of this important nutrient before you exercise prevents you from losing too much calcium through sweat.
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Banana with nut butter
This option tops the experts’ lists for good reason: A banana offers a perfectly portable source of complex carbohydrates and contains potassium to ward off muscle cramps. And whether you prefer peanut, cashew, or almond butter, you’re adding muscle-building protein and healthy fats to provide your body with longer-burning fuel.
