carbs the best sources are bananas almonds and walnuts it is also important that your body has the necessary vitamins like vitamin c e and a to neutralise free radicals peanut butter is actually good for you especially if youve made it and stored it at home about 2 tbp of peanut butter packs in enough protein and other essential nutrients to replenish your body spread it on a slice of highfiber or whole wheat bread and enjoy however peanut butter isnt recommended for those on a weightloss program because of its high fat content most fitness enthusiasts consume protein shakes or whey over and above food rich in protein natural proteinrich foods being chicken dairy soya pulses grains and lentils if you want to try out something different for your after workout meal you could try out protein shakes there are two kinds of shakes natural and artificial artificial protein contains whey and is quiet popular but should be recommended by fitness experts natural protein would include egg whites milkyogurt chocolate powder and bananaswater or energy drink which one is better it is right to say that sports drinks do a better job of hydration than water dehydration during exercise is caused due to sweating in which water and bodys electrolytes are lost during exercise sweating occurs so as to maintain the core temperature of the body carbohydrate stores of the body are also depleted during exercise as the muscles use the glycogen stored in them as well as that of the liver energy drinks are made up of water salt electrolytes glucose or glucose polymers and fructose glucose and salt increase the absorbability or uptake of water in the body the absorption of plain water as compared to the sports drinks is less and therefore sports drinks improve hydration however there are two main factors which affect the uptake of a drink or fluid in the body the speed at which it is emptied from the stomach the rate at which it is absorbed through the walls of the small intestine glucose in the drink will prevent blood glucose levels to fall too low and also help to maintain bodys glycogen stores sodium and potassium are the main electrolytes which help maintain the hydration and reduce urine output in brief pre and post workout snacks help you gain better returns from exercise health benefits of these snacks include healthy weight loss optimal muscle tone improved performance and increased stamina if you have ignored the importance of eating right before and after a workout you may want to rethink that strategy it could well backfire and your workout regime and efforts will come to naught for a successful workout is without weakness hunger dehydration and proper muscle recovery