Post workout Recovery Snacks...YUM!

Ok so everyone hesitates to eat after that AWESOME workout but guess what....even if you don't want to you NEED to. This is key to working out getting that protein & carbs in your diet after a workout is going to help for a faster recovery for those sore muscles :)

The key ingredients to a post-workout meal are protein and carbohydrates. Protein provides the amino acid profile that your body needs. Amino acids are the building blocks for your muscles. Carbohydrates provide energy. The energy from carbohydrates are converted into glycogen, which is the primary fuel source for your muscles and brain. These two nutrients work hand in hand for muscle recovery.

Next: How Much Do You Eat?
The recommended ratio is technically 4:1, carbohydrates: protein. To make this a simple decision, be sure to include 1 serving of protein and 1 serving of carbohydrate, as a minimum. You will need to adjust the amount according to the size of your meal, your calorie needs, your size, the intensity of your workout and how hungry you are. Typically you should plan for this snack to be roughly 200-300 calories post workout. As a reminder: your unique needs will determine how many calories will encourage best workout recovery. Experiment and see what feels good in your body!

Ideally you want to eat immediately after a work out, but if you feel you cannot do this then eat atleast within the hour post-workout


1. Protein shake:

• 1 serving of protein of choice + milk or water + 1 serving of fruit
• go crazy here and even add a handful of greens for extra punch

2. Yogurt bowl:

• Greek yogurt + banana or fruit of choice + granola sprinkled on top

3. Eggs-n-Toast:

• 2 scrambled eggs or egg whites + 1 slice of whole wheat toast

4. Homemade Protein Bar:

• 1 banana, mushed
• 1 scoop protein powder of choice
• 1/2 cup granola
• 2 tablespoons peanut butter
• Mix ingredients. Spread on wax paper and cover. Freeze for 90 minutes. Thaw in microwave if needed for 10 seconds. Recipe based off of Tony Horton’s Sticky Bar.

5. Cracker Style:

• grab a serving size of your favorite wheat crackers with a dose of toppings
• whole wheat crackers + hummus or peanut butter or cheese

6. The Latte way :

• latte + hard boiled egg or spoonful of peanut butter

7. Cliff Bar, Luna Bar, protein bar of choice:

• find a protein bar that agrees with your body and provides you the energy you need

8. Roll ups:

• sliced deli meat + cheese + fruit of choice

9. PB Toast:

• peanut butter + sliced banana + slice of whole wheat toast

10. Nutzo:

• combination of favorite nuts with a side of your choice
• 20-30 almonds + fruit of choice + granola bar
• 20-30 almonds + greek yogurt

11. Hummus all around:

• 3-4 tbsp hummus + apple slices + slice of whole wheat bread
• 3-4 tbps hummus + carrot sticks + pita bread

12. Bean Wraps

• 1/4 c. beans of choice + 2 tablespoons hummus + small pita or wrap
• 1/4 c. beans of choice + shredded cheese + small pita or wrap
• 1/4 c. beans of choice + salsa + small pita or wrap

13. Classic Oats

• oatmeal + protein powder + fruit topping
• oatmeal + 1 tbsp. peanut butter

So hopefully that is enough options for everyone! Go get your workout on!! and now you have the tools to feed those muscles after that AMAZING workout! Keep up the hard work and thanks for following :)

XOXO

Jenna Lyne