3.5 grams of protein. 8 grams of fat. 3.5 grams of carbohydrates. Since peanut butter is a good source of protein, it can be part of a high-protein snack or meal after a grueling workout. To stay within your macronutrient targets, look for a peanut butter brand with peanuts as the main ingredient. In general, protein is vital for muscle repair and growth, says Amy Kubal, RDN, a registered dietitian in Sioux Falls, South Dakota. You can make the most of that process when it comes to muscle gains by eating protein sometime before and after a workout. That means eating a small snack that incorporates all three macronutrients (protein, carbs The American College of Sports Nutrition recommends consuming quality protein -- which includes all the essential amino acids -- before and after exercise, according to the statement published in "Medicine and Science in Sports and Exercise" in March 2009. Short-term studies affirm that consuming essential amino acids near the time of a Throw on some mozzarella, which is low in fat, or any other cheese you desire. Finally, top your pizza with plenty of vegetables — spinach, mushrooms or broccoli, for example — and add some chopped chicken, ham or low-fat sausage on top for a protein boost. With these ingredients, eating pizza after workouts can actually be a healthy choice. Some protein shakes advertise themselves as being very low in carbs, but you need this nutrient — along with protein — for optimal running recovery. Choose a shake that has a 1:3 or 1:4 protein-to-carb ratio post-workout, explains Runners World. So if your shake has 20 grams of protein, aim to consume 60 to 80 grams of carbs too. Consume protein before and after a workout for the same benefits as protein pre-workout. Using Ref, the body’s amino acid reserves are replenished in order to repair and build muscle. The proper amount of protein for each workout is between 10-20 grams. But you need to choose the right timing based on your personal preferences. As long as you eat a protein bar within 30-60 minutes of a workout, you should avoid eating it a few hours before a workout. You can also consume a protein bar as a snack after a workout. Just be sure to avoid those with high sugar content. Taking a protein shake after exercise. Fitness enthusiasts often swear that the best time to drink protein shakes is in the anabolic window, which has always been thought to be 15-60 minutes after exercise. 10. This is because you can burn protein when you exercise and may have depleted your body’s stock of it that’s been gained naturally According to a 2014 study published in Nutrition & Metabolism, a diet high in protein can suppress the hormone ghrelin, which plays a role in making you hungry. While protein can help tamp down hunger, powders themselves don't cause weight loss. If you're replacing meals with shakes, you might lose weight due to the calorie deficit created The goal of a post-workout snack or drink is to replenish fluid and nutrients that have been lost during training and provide the raw materials needed to heal from the wear and tear exercise puts on the body. Both carbohydrates and protein are key macronutrients needed for recovery — and experts recommend getting them in a 4:1 ratio. QD0eaI.