While you might not feel like eating soon after exercise (especially if you’ve been on a long run), having a snack can be a good way of helping the body to recover quickly.

This means that for both strength training and running, it’s a good idea to eat something within two hours of finishing your workout.

The best snacks to eat after strength training

After a strength training session, you want to ensure your body has the right nutrients to heal the microtears in your muscles and build back stronger.

This means prioritising protein, Makwana explains, along with “some carbs to replenish glycogen stores”.

Some ideas include:

Protein shake with a blend of protein and carbs
Chicken or turkey sandwich on whole grain bread
Quinoa salad with veggies and lean protein (egg, tofu, turkey)
Greek yogurt with berries and a sprinkle of chia seeds
Cottage cheese with fruit and honey

The best snacks to eat after running

While you want a snack with more carbs than protein after a run, you should still try to factor in a bit of protein to help aid any muscular repair.

Makwana explains: “Post-run, you’re looking to replenish glycogen stores and provide protein to repair any muscle breakdown.”

Some ideas include:

Chocolate milk (a great blend of protein and carbs)
Peanut butter sandwich on whole grain bread
Fruit smoothie with protein powder
Bagel with cream cheese or peanut butter
Electrolyte-replenishing sports drinks (especially after long, sweaty runs), or coconut water with a pinch of salt

Feeling peckish? These are the best snacks to enjoy before and after a workout