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Post-Workout Meal and Snack Ideas

  What you do during the time after your workout is important. Following up with the right foods should be an essential part of your post-workout routine. To help your body recover, it is best to eat within 30 – 60 minutes after exercise. Refueling with the right amount of protein will help your muscles, while carbohydrates will replenish energy stores. Whether you have time for a meal or just a quick snack, there are plenty of options to consider.   If your workouts are in the morning, an egg sandwich is a great option.  The egg will provide the protein you need, while the bread will give you the carbs. Sandwiches are also a good choice if you’re working out around lunchtime. Using whole grain bread will make it even healthier. Filling it with lettuce or tomato will add in a serving of veggies.   When looking for a protein-packed dinner to follow up with, chicken or fish are great sources. Have a side of brown rice for carbs. You can also opt for a stir-fry. Loading up on vegetables with your meal will add fiber to keep you full the entire evening. This will help eliminate any urges for late-night snacking.   Depending on what time you work out, you may not want a full meal. A snack can be enough to provide the nutrients you need to recover. A little yogurt and berries can give you everything your body needs. You can also make your own smoothie with yogurt or skim milk.  Throw in some bananas, berries or whatever fruit you prefer. You can even toss in a little protein powder. Another great snack idea is a rice cake topped with peanut butter or almond butter for protein. Or, try slathering peanut butter on some apple slices.   There are also some great options for those days when you just need a snack but don’t have time to prepare one. A mix of dried fruit and nuts are perfect when you’re on the go. Just remember to watch portion size. A small handful will work without overdoing it. A protein or energy bar is another thing you can easily grab.   These are just a few suggestions to get you thinking. The key things to keep in mind are keeping portion size in check, and choosing foods that will provide a good combination of protein and carbohydrates, while still low in fat.  But the possibilities are endless. You can still be healthy while enjoying your post-workout bite to eat. And it’s a great way to help your body recover!  



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