fruit and protein perfect post workout snack

Eating right is one of the most important things when it comes to being fit. While paying attention to what you eat is important, when you eat is just as important. As we went over before, choosing when and what you eat before a workout would insure that you would have the energy to perform. Eating the appropriate meal after a workout is just as important.

                After going through a long intensive workout session your body has depleted all its stored muscle energy or glycogen. Your body at this point is now trying to replenish that energy and rebuilt all the muscles that broke down from working out. Your body at this point would need a good amount of protein in order to rebuild tissue, some good fat to heal your muscles and joints, and carbs to give you the energy to keep you going through the day. Timing when to eat after a workout would insure your body has the nutrients to repair its self and to build up the muscles you have.

                Just like a builder needs the right types of material to build a house before its deadline, if a build doesn’t have the right materials the house build would be shabby and prone to breaking down. It is the same with your body build up muscle mass that you broke down; your body needs the right types of nutrients to build up muscles if it doesn’t receive them it wouldn’t be as strong and prone to breaking down again on your next workout session. The first 30 minutes to an hour are crucial since your body is actively breaking down protein and synthesizing it, as well as replenishing your energy. To ensure your body recovers and rebuilds itself to its full potential make sure to ingest the right nutrients. Below is a list of a couple of great snacks a you can eat after a workout to help in replenishing and repairing your body:

greek yogurt snack post workout protein

1. Greek Yogurt

Our Favorite: The Greek Indulgence

1/2 cup of Greek yogurt, One scoop of Vanilla whey protein, Crushed Walnuts, Raspberries, shave some 90%chocolate and some toasted coconut flakes for extra flavor!



smoothie protein after work out snack

2. Protein Smoothie

Our Favorite: The Smoothing Hulk

2 tablespoons of non fat Greek yogurt, one scoop of vanilla isopure protein powder, 1/4 cup of unsweetened cashew milk, 1/4 cup of baby spinach and 1/4 cup of  baby kale, water, ice cubes, and one truvia. Blend, serve on favorite mason jars, and sprinkle some chia seeds on the top



post workout snack tuna boats with lettuce wrap

3. Tuna 

Our Favorite: The Tuna Boat

Canned tuna in water, hard boiled egg whites, celery, onion, non fat greek yogurt, red wine vinegar and pepper served on a crispy lettuce boat.



egg whites perfect healthy snack

4. Egg Whites

Our Favorite: The Carbless Wrap

Egg Whites, 2 tbs of organic salsa, baby spinach, low sodium turkey, and table spoon of hummus.





healthy turkey bun less burger post workout snack

5. Turkey

Our Favorite: The Gobble-Bello Burger

Grill a portobello mushroom as your lower bun, add some lettuce, fat free cheddar cheese, avocado slices, hot sauce, mustard,  a tbs of organic ketchup and a lean grilled turkey burger!


Eating after a long workout is important to insure that all the effort you put in benefits your body. If you want to build up your muscles and prevent yourself from being sore in the next day, eating after your workout routine is just as important as eating before. Remember your body absorbs the protein and carbs for your muscles the most 30 minutes to an hour after a workout, so it is important to supply it for the best results for your body.

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