Monday, October 8, 2018

Post workout recovery snacks

After you finish a workout it is important to refuel your body of the nutrients that have been depleted. It is best to refuel within 30 minutes of completing your workout. When it comes to recovery snacks, you need to eat something with a good amount of protein and carbs to replenish your energy stores and repair your muscles. Here are some of my favorite recovery snacks...

1. Protein Shake: This is the quickest and easiest way to refuel. You can either make your own as soon as you get home, or stop and pick one up on your way home. Our gym and I know many others offer shakes in house so I will make one right after I finish up. I will usually mix the chocolate whey protein with a little peanut butter and half of a banana. YUM. If I'm mixing it up I will use vanilla protein with blueberries and banana. Equally as delicious!

2. Peanut butter & banana toast or rice cake: I recently discovered that I actually like rice cakes... They are so easy to top with whatever you want! Post workout (or even quick breakfast) I've been doing peanut butter, banana, and a sprinkle of cinnamon! SO good and great for refueling your body. If you're not a fan of the rice cakes you can use toast instead!
I have also topped my rice cakes with a HIGH PROTEIN cream cheese and blueberries with a little drizzle of honey!

3. Greek Yogurt with fruit and granola: You can play around with this and choose whatever fruit you like on top! I love greek yogurt with honey (my favorite is from Trader Joe's) to give it a little more flavor. I like to top with fresh berries, granola, and some sliced almonds!

4. Hummus and Pita bread: This will give you a good mix of protein and carbs to refuel your muscles, and if you want some extra protein grab some sliced turkey!

5. Turkey and cheese roll ups: Easy enough and delicious. Grab an apple too to add some extra carbs!

It's so important to eat after you finish a workout to replenish your body of what you just burned, but it's also important to be mindful of WHAT you eat after. You definitely want to have a good amount of protein as well as carbs, (about 1:2 ratio) but make sure what you're putting in nourishes your body rather than putting in empty calories that do nothing for you. Happy snacking!


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