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What to eat after work out

Hi there,

I could use some help. I usually work out late in the evening ( 8 or 9 pm) since I'm a working mom of two kids. By that time I will already have had my 3 meals and snacks for the day. Should I still have a snack after an intense work out? And if so, what is a good post work out, before bed time snack?

Up until now i've heard that you are not supposed to eat past 7 pm... etc.

Not quite sure on what to do....