Finding a post-workout snack that meets all your nutrient needs doesn’t have to be complicated. In fact, model Ashley Graham recently shared her go-to in an Instagram story, and it couldn’t get much easier: crispy apple slices and savory, protein-packed almond butter.
The kid-favorite combo can give you some serious refueling powers: If you work out on the reg, your body needs protein and carbs to help you tone up and have the energy to stay on tempo in your boutique fitness classes. And that’s exactly what this old-school snack mix (apples = healthy carbs and almond butter = protein) will gift your body.
“In general, most people need 40 to 120 grams of carbohydrates post-workout. After a strength-focused workout, you should go for about 10 to 30 grams of protein.” —Alissa Rumsey, RD
“In general, most people need 40 to 120 grams of carbohydrates post-workout—[toward] the lower end if you had a shorter workout, higher end if you had a longer, more intense workout [an hour or more],” Alissa Rumsey, RD, founder of Alissa Rumsey Nutrition and Wellness told Self. “[Then] after a strength-focused workout, you should go for about 10 to 30 grams of protein.”
So grab some almond butter—Graham loves Justin’s individually sized squeeze packs!—and an apple to get your post-workout fix. (Other great options, according to Rumsey, include a banana and peanut butter or Greek yogurt with berries and granola.) Then during your next meal, make sure there’s even more protein and carbs on your plate to keep you full, satisfied, and feeling strong.
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