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June 14, 2017 | | Nutrition

Post Workout Snacks

I’ve officially gotten back into the gym since having my sweet Ava James and it feels great! I’ve been able to bring her along with me and she just snoozes away while I’m sweating it out. I look forward to the day of having her workout alongside me but for now we’ll just settle on this.


I was definitely blessed with a relatively easy pregnancy and was able to workout up until a few days before Ava’s arrival. But the food on the other hand? I threw that out the window, along with the scale, once I got into my third trimester. I ate literally anything I was craving – pizza, french fries, frozen yogurt…you name it. If I was craving it, I was eating it. It was about the only thing that was comforting me as I grew increasingly uncomfortable with a growing little babe – which could also explain why I birthed a nearly 9 pound baby. But now that Ava is here and my 5-week gym hiatus is coming to a close, it’s time to get back on track with my nutrition as well so I had Jim put together a general nutrition plan to help me get back on track. One thing I knew I needed help on was putting together some post workout snacks because I knew as soon as my workout was done, it would be time to feed Ava again – and since I am currently breastfeeding (side note: why did no one tell me just how difficult breast feeding would be?!) I knew that it would be important to have something quick and easy to nibble on while I was feeding her.

But since post workout snacks are often times skipped, I thought I’d give you an inside peek at some snacking ideas and tips that Jim wrote out for the workouts I will be implementing over the next few months as I build my body back up.



THE EVERY DAY EXERCISER: Work out is roughly 60 minutes or less

When the exerciser’s goal is to lose body fat, it is necessary to watch total calories a day, and eating balanced meals and snacks that consist of lean proteins, whole grains, and fat in moderation. Reducing added sugar intake is also important. Getting the post workout snack in within 45 minutes is the optimal time for a recovery snack. A combination of carbohydrates and protein will replenish lost glycogen and aid in building muscle tissue.

Fluids: For a workout that is an hour or less, re-hydrating with water instead of a sports drink is fine.


  • Non-fat or low fat plain Greek yogurt with 1 cup of blueberries
  • 1 whole hard boiled egg with 2 hard boiled egg whites and 1 small apple
  • 5 triscuts with a Babybel cheese
  • 2 tablespoons of hummus with veggies

ENDURANCE: running, swimming, cycling

For endurance exercise that lasts more than an hour, it is important to replace carbohydrates that provide energy and stamina. What you eat after exercise or competition affects your recovery. Also, keep in mind that if you have more than one competition (example: swimmers), or if you exercise more than once a day, that will affect your eating for recovery before the next event or workout.

During a hard workout your muscles break down, and your energy stores diminish. It is important to take advantage of a 45 minute post workout snack for a good recovery. Refueling benefits in a couple of different ways: carbs stimulate the release of insulin which helps build muscles, and carries carbohydrates to the muscles to replenish glycogen stores. Carbs with a little protein (10-20 grams) help for better refueling and building of muscle. It reduces the hormone cortisol that breaks down muscle. By adding protein, which supplies amino acids, you are optimizing the process of building and repairing muscle.

Fluids: It is very important to replace the fluids lost by sweat and exertion. As little as 2% of fluid loss can  affect performance. Sports drinks containing carbs and electrolytes are good options.


  • V8 juice and a turkey sandwich on whole wheat bread
  • Fruit smoothie (made with yogurt or milk) and a handful of pretzels
  • A bowl of Cheerios with milk and a banana


After a hard workout, glycogen stores (which provide energy) need replenished. The amino acids in protein is necessary for muscle recovery and muscle building. Body builders also need to be aware of protein sources that are high in fat, such as cheese and fried foods. High fat protein can easily be stored as body fat, not muscle. It is important to optimize the post workout snack by consuming it within 45 minutes after your workout for recovery.

Fluids: replace lost fluids with water or a sports drink it you were sweating excessively


  • Low-fat vanilla Greek yogurt with a sprinkle of low-fat granola and a banana
  • Turkey burger and brown rice
  • 1 medium whole wheat tortilla and low sodium deli meat (turkey or chicken)


What are some of your go-to snacks? Share them below!

Have a great week – here’s to hoping these post workout snacks bring extra special powers to keep me energized throughout the day after the long, sleepless nights with my #sweetavajames. XX