Snacking Toward
A Better Body

Post work-out snacks


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Swimsuits and spaghetti straps will soon be in season, which means now is the perfect time to log in a few extra hours at the gym. Before you leave the house, make sure you pack a little something to eat, along with your sneakers and sweatband. Choosing the right snack after working out is just as important for muscle growth and recovery as the extra reps or time spent on the treadmill.

Woman pouring smoothie

The Mayo Clinic recommends eating a meal containing carbohydrates and protein within two hours of exercising to replenish energy and build muscle. Try to keep snacks between 150 and 300 calories, though how much you need to eat post work-out will depend on the length and intensity of your exercise. Be sure to replenish your fluids when you refuel, drinking plenty of water once you've finished exercising.

Vary your post work-out snacks with these yummy and effective options:

1 Peanut butter, banana and oatmeal

A healthier spin on one of Elvis' favorite foods, your body will get all the nutrients it needs from this powerful combination. Healthy amounts of fiber, protein, magnesium, potassium and B vitamins will give your body the energy it needs to recover quickly.

2 Turkey and hummus on whole wheat pita

Lean and high in protein, turkey provides approximately 32 grams of protein in one 4-ounce serving. The addition of hummus adds protein, fiber and calcium. Hummus is also a good source of magnesium– a mineral needed to help maintain normal muscle function.

3 String cheese and crackers

Easy and effective, have a string cheese and a few of your favorite whole grain crackers after your work-out for a well-balanced boost of protein, calcium and carbohydrates.

4 Veggies and dip

For a healthier spin on a go-to snack, try eating chopped up vegetables with dip made from Greek yogurt. Thick, creamy and slightly tangy, Greek yogurt is an ideal base for making your favorite dip even better because it is higher in protein than regular yogurt or sour cream.

5 Smoothie

For a great post work-out snack when you are on the go, blend frozen berries, orange juice and low-fat yogurt for a nutritious and energy-packed smoothie. This sweet and refreshing combination is a great source of protein, carbohydrates, calcium, vitamin C, magnesium, folate and potassium.

6 Energy bars

Popular and portable, energy bars are a convenient snack choice after a tough fitness routine and are extremely handy if you need to eat on the go. When choosing an energy bar, look for at least 5 grams of protein, little fat and some carbohydrates on the nutrition label. Watch out for high-sugar options that are simply overdressed candy bars brimming with additives and fillers that your body doesn't need. Lara Bars and Kind Bars are two energy-packed dried fruit and nut options with few ingredients and lots of flavor.

More healthy snack ideas


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