If you are exhausted or famished after going to the gym, it’s very tempting to pick up your favorite sugary snack to eat. But that might undo all the hard work you just did and counter how great your workout made you feel.

Most people know a healthy diet and exercise go hand-in-hand. But a protein shake or salad doesn’t always sound exciting when your body is screaming for a cheeseburger or something else unhealthy. Don’t fret! We’re here to help.

Timing can be crucial. Some people believe that when you eat is just as important as what you eat. Ideally, you should eat about 30 minutes to one our after a workout at the most. Why? Because, after you exercise, your muscles are somewhat damaged and will start self-repairing. This is the perfect time frame to replace the nutrients you lost while working out and help heal your body. This 30-minute gap is referred to as the “anabolic window”. Although some follow this rule strictly, some studies suggest that eating during the anabolic window is necessary only if you didn’t eat for several hours prior to your workout, in which case you may need immediate nutrient replenishment. Talk to a trainer or your doctor if you are unsure what is best for your situation.

By eating within the anabolic window, you are less likely to give into unhealthy cravings (because you won’t be starving a couple hours later). Additionally, eating a healthy snack offers the nutrients needed to effectively repair your muscles. Consider bringing along a protein shake to the gym as a quick, healthy snack once you’ve finished your workout. Check out this blog post for a delicious recipe!

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