post-workout snacks

I realized it has been a while since I had done a post related to health/fitness, so I want to write about some good snacks to eat post-workout! Depending on the amount of calories burned, different things will be good for your body. Yesterday I taught a Zumba class and had a 2.5 hour dance team practice with a workout - according to My Fitness Pal app, I burned over 1,200 calories! That day I burned a LOT more than a usual workout day, but when I got home, I needed to replenish my muscle tissues and glycogen stores!

Here are a few post-workout snack ideas (note: I'm not a professional; I just enjoy learning tidbits about health from class, magazines, online, etc.) From what I've read and heard, the key is having food that contains carbohydrates and protein.

Water

Water isn't food, but some H2O is especially important after a sweat session to remain hydrated. To me, there's nothing better than an ice-cold glass of water after a long run.

Chocolate Milk

One of the Gold's Gym trainers told me that chocolate milk has the best ratio of carbs to protein to repair your body. If you're working out at a high intensity for 60 minutes or longer, chocolate milk is your friend. AND an excuse to have chocolate!

Whole Grains

My nutrition professor said that if you're going to eat starchy carbs (like whole grain bread or pasta) that the best time to do so is between 45 minutes and two hours post-workout. That is when your body will really take advantage of the nutrients and use it to its benefit. A slice of whole grain toast (my favorite brand is Dave's Killer Bread) with an egg or spread with natural peanut butter is one of my go-to snacks.

Protein Smoothie

Many gyms or smoothie bars often have deceivingly unhealthy smoothies that are loaded with sugar, artificial fruit, and excess protein and carbohydrates. By blending your own at home, you know exactly what you're putting into your body! Check this post for my protein smoothie recipe.

Fruits and vegetables are always another smart choice for low-calorie carbs, and adding hummus or natural peanut butter is a healthy way to make a snack with both carbs and protein. -- And YES, fruits and veggies are carbohydrates too! Carbs ARE good for you! (Well, natural fruits, veggies, and whole grains...)

Eating the right food is crucial after a workout, but more importantly, a healthy lifestyle! Let me know what other healthy snacks you like to eat!

xo-ally

SALADS

I've never really been one to make a large amount of a meal to break into multiple meals throughout the week. I know it's practical, but even I'm too lazy to cook chicken (more like afraid I'll undercook the meat) even though it could last a whole week. Lately, however, I've been making salads ahead of time so I can have it ready to go for dinner. This week I even brought salads to work for lunch! (So much cheaper than buying food every day...)

I chopped up one Roma tomato, one orange bell pepper, and one avocado.

I made a salad with lettuce, avocado, and grapes (so good!) for Tuesday....

...and one with lettuce, tomatoes, bell peppers, and avocado on Wednesday. I drizzled olive oil instead of dressing on both.

Then I stored the remaining crudites in storage containers. Now when I feel lazy about preparing food, I don't have an excuse to skimp on salad!

xo-ally 

low-calorie snacks

Snacking is often strategic or mindless. Strategic snacking would be having a light amount of food to tide you over till your next meal, and mindless would be snacking too heavily, or, just to snack. There are times when I fall into both categories. Sometimes I have an apple (45 calories) with a slice of cheese (80 calories) for a quick and filling 125 calorie snack. Sometimes I have an apple with cheese, then some slices of turkey lunch meat, then tortilla chips, then a cookie ... and my snack becomes mindless. I usually only mindlessly snack when I am bored, hurried, or stressed. It's a habit I'm trying to break, and I know I'm not alone!

Here are some healthy, low-calorie snack ideas!

Fruit - fruits and vegetables already contain water, so that means extra hydration when you snack on some! Apples and bananas are great for throwing in your bag on your way out the door. I also like to make my own fruit salad with strawberries, cantaloupe, grapes, and pineapple. I slice it beforehand and put it in a clear container. When I open the fridge, it seems like a lot less work to have fruit because it is already washed and cut up. I also don't have to feel like I need to throw away the rest if I don't finish it.

Some ideas: Strawberries, watermelon, pears, apples, cantaloupe, pineapple, grapes, blueberries mixed with yogurt, fruit smoothie

Raw Veggies - I bought a small-ish sized bag of baby carrots at one of the places to eat on campus recently. The whole bag of carrots was only 35 calories but packed with nutrients and the water carrots already contain. I only had half of the bag before it filled me up! This was healthy food that my body will use for fuel for only 17.5 calories - it beats eating a handful of chocolate covered pretzels (approx. 220 calories) that my body won't use for fuel and will leave me still hungry.

Some ideas: bell peppers with hummus, broccoli, cherry tomatoes, cooked corn, baked asparagus sprinkled with parmesean cheese, Romaine salad mix (I eat it plain for a quick, crunchy, snack)

Nuts and Nut Butters - Nuts are high in the good fats. Just a handful of nuts will give you a protein and energy boost. Nut butters are also a wonderful way to add taste. Spread a nut butter on whole grain bread for a sandwich or toast, on apple slices, sliced celery, or whole grain crackers.

Some ideas: cashews, almonds, peanuts, walnuts, peanut butter, almond butter, cashew butter, sunflower butter, pecans

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Proteins - There are plenty of ways to sneak protein into snacks. We covered nuts and nut butters above, but there are also other protein options! Greek Yogurt is filled with protein and tastes great mixed with berries. Turkey slices are light and filling - make a lettuce wrap by rolling a sheet of lettuce around a few slices of turkey, a bit of cheese, and mustard. Half of a low-calorie protein smoothie is another way to add protein. (For the kind I make, a whole one is a meal replacement for me. So try half for a snack!)

Some ideas: lettuce wraps with lunch meat, yogurt, nuts and nut butters, cheese, rice and beans, avocado spread on a whole wheat English muffin

Last but not least ... water! Water isn't food, but your body needs it every day to be hydrated and function properly!

I hope this gives you some ideas for smart snacking! Try your best to eat the nutrients your body really craves, and don't get too carried away with counting calories. This is quality over quantity. Listen to your body to see if you are actually hungry or are just snacking just to snack. Doing so will keep your body fueled and performing at its best!

Have any more tips? Feel free to add yours below!

xo