The 10 Best Post-Workout Carbs, According to a Nutrition Coach

Sweet Potatoes:

Sweet potatoes are rich in complex carbohydrates, providing a steady release of energy.


Quinoa is a complete protein and a good source of complex carbohydrates, fiber, and essential nutrients. It helps replenish glycogen stores.


Bananas are a convenient and portable source of simple carbohydrates, natural sugars, and potassium.


Oats are a great source of complex carbohydrates and fiber. They provide a sustained release of energy.

Brown Rice:

Brown rice is a whole grain that provides complex carbohydrates for sustained energy. It also offers fiber, vitamins, and minerals.

Quinoa Pasta:

Quinoa pasta is an alternative to traditional pasta, providing protein and complex carbohydrates.


Berries are rich in antioxidants and contain natural sugars. They can be added to yogurt, oatmeal.

Whole Grain Bread:

Whole grain bread is a convenient source of complex carbohydrates. Pair it with lean protein for a balanced post-exercise meal.

Greek Yogurt:

Greek yogurt is rich in protein and contains carbohydrates. It provides a good balance for muscle recovery and replenishing energy stores.


Honey is a natural sweetener containing simple carbohydrates. It can be added to post-workout snacks or meals for a quick energy boost.

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