Diet & Nutrition Health

5 easy to make post-workout snacks

These 5 post-workout snack formulae are not only modest but need only about five ingredients (plus some kitchen basics which you already have, like salt and pepper). You can make these in advance and hoard them in your gym bag or fridge for an easy post-gym fuel-up.

Protein packed trail-mix

Ingredients: 1 cup part-skim ricotta cheese, 2 Tbsp honey, ¼ cup unsalted cashews, chopped, 3 cups strawberries halved

The trail mix along with soy makes a great pre-workout snack because it provides the needed carbs-protein content without driving up the fat factor. It’s a takeaway mix which will boost you up until your next regular meal.

Cherry protein shake

Ingredients: 1 cup tart cherry juice, ½ cup water, 1 cup frozen pitted cherries, 2 scoops Bob’s Red Mill Protein & Fibre Nutritional Booster

This shake is designed to fulfil every need a body has before a workout schedule, Cherries are filled with inflammation-fighting antioxidants, and research shows that tart cherry juice may help lessen post exercise muscle soreness.

Sweet and salty chickpeas

Ingredients: 2 (14 oz) cans garbanzo beans (chickpeas) or 3 cups cooked garbanzo beans, 1/2 Tbsp canola or olive oil (not extra-virgin, just regular olive oil), 2 Tbsp raw honey or pure maple syrup, 1/4 tsp sea salt

Chickpeas, otherwise known as garbanzo beans, give an ideal mix of carbs and protein ideal for a post-exercise snack. You can dress this formula up sweet with a dash of juice or make it spicy with a sprinkle of cayenne pepper and cumin.

Chocolate peanut butter protein shake

Ingredients: 1 cup chocolate frozen yogurt, 1/2 cup soy milk or low-fat milk, 1/4 cup chocolate whey protein powder, 2 Tbsp Jif Natural Creamy Peanut Butter Spread.

There’s nothing better than completing a workout and gobbling delicious peanut butter chocolate shake. All the ingredients add protein, while carbs come from the fro-yo and milk. Enjoy every sip!

Pumpkin pudding

Ingredients: 6 oz non-fat vanilla Greek or traditional yogurt, ⅓ cup 100% pumpkin puree, Dash of cinnamon, 1 Tbsp toasted chopped walnuts, Pumpkin pie spice (optional)

After workout, it’s ideal to juice up on at least eight grams of protein to help your muscles recuperate quickly. Walnuts are a great topper because they’re the only nut crammed with omega-3 fatty acids. Omega-3s can help tame inflammation and ease the twinges and pains we often experience succeeding a rough workout.


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