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Nutritionist Keri Glassman is back with Access’ Healthy Hollywood team. Keri, who regularly shares her expertise on Access Hollywood and Access Hollywood Live, is now answering your nutrition, diet, and health questions.

Want to know which foods to use to boost energy? Or, curb sugar cravings? Ask Keri anything!

Keri will choose one great question a week to be answered Thursday in our Healthy Hollywood column.

To submit your questions for Keri, click HERE!

This week, Marina asks: “What is the best thing to eat after an hour of strength training class or spin?

Hi Marina:

Thank you for your question!

We’ve all been there—come out from the gym and we’re starved from that great workout. But who wants to scarf down a calorie-laden meal that will pack back on all those calories you just worked so hard to burn off?

Some foods give you the perfect post-workout boost to help complement your workout time. Strength training helps you build muscle, and consuming plenty of protein right after you exercise helps your muscles refuel and continue to build-up. Go for a hard-boiled egg, a glass of milk, or a banana dipped in peanut butter to deliver that protein boost. If you’re an energy bar kind of person, choose a bar that has at least 5 grams of protein, some carbohydrates, and little fat.
After most intense workout sessions, your body needs to recover its glycogen stores, so try powering up with a combo of carbohydrate and protein within one hour post-exercise. Try fruit/yogurt, peanut butter/toast, nuts/fruit, etc.

Most importantly, hydrate, hydrate, hydrate! Exercising requires us to replenish lost fluids; drink plenty of water and tea and refresh yourself after all that sweaty fun—you deserve it!

Try these post-workout snacks next time you hit the gym.

1. A bowl of whole grain cereal, or oatmeal, with fat-free milk. Researchers have found that this satisfying protein-carb combo may promote protein synthesis and help rebuild your muscles. It’s also great if you’re a morning gym-rat and want the perfect breakfast to get your day going right.

2. Chocolate Milk. While it may seem like a kid’s drink, this tasty treat will actually help you after your workout, too! The milk is loaded with calcium and protein, which will help your muscles recover, and the chocolate contains just the right combination of antioxidants, which will help trap the free radicals that have been released during your workout, keeping your body refreshed, and you feeling full and happy.

3. Salmon. This pink protein source is one of my favorite foods. It is packed with super beneficial omega-3 fatty acids, which work to sooth inflammation inside our bodies, and can help boost heart health, reinforcing all that effort you put in at the gym! Try a slice of smoked salmon on a brown rice cake or whole grain cracker.

4. Want energy from an Energy Bar? Sometimes you get out of the gym, and all you want is a super quick and easy energy bar that you never have to think about. To keep your gym bag stocked with some good options, choose bars with whole food ingredients with as few ingredients as possible. Aim for less than 200 calories, at least 5 grams of fiber, 5 grams of protein, and no more than 15 grams of sugar. My go-to bars are KIND and LARABAR.

If you’ve got a diet/health/wellness question for Keri, send it over, HERE!