You need to eat after a workout. Don’t think that you can skip it.

First of all, it is important to replace the glycogen that has been used up during your workout. Secondly, protein is necessary for quick muscle recovery, especially after weight training.

While it is very important to eat after a workout, it is also really easy to overdo it with your post-workout foods.

Don’t waste your workout by eating or drinking more calories than you actually burned during your workout.  Keep in mind that most 30 minute workouts burn between 200-350 calories.

 

Snack: 1 to 2 hardboiled eggs with 2 slices of whole grain toast and 1/4 avocado slices

Snack: 1 cup of chocolate milk (my husband cycles and this is one of his post-workout snacks.)

Snack: 2 graham crackers with a tablespoon of peanut butter

Snack: A protein-rich green smoothie (for smoothie tips and tricks you can learn more by clicking HERE)

Snack: 1 slice of whole wheat toast with 1-2 tablespoon of peanut butter and ½ sliced banana

Snack:  Cut up veggies and 2 tablespoons hummus (my favorite is Sabra Roasted Garlic Hummus, but my oh my the garlic breath is killer! Lol)

Meal: Roasted veggie 2 egg omelet with  1/4 avocado and ½ cup of roasted potatoes

Meal: 4-ounces of baked chicken with 1 cup of quinoa and roasted cauliflower

Meal: 4-ounces roasted chicken 1/3 cup edemame and 1/2 an avocado

Meal: 4-ounces of steamed fish with a baked sweet potato and sautéed spinach

Meal: 3-ounces of tuna mixed with 1/4 avocado, 1/8 cup of cheddar cheese,  two thin slices of whole grain bread and 2 seedless mini cucumbers.

Keep in mind that everyone’s body is different and will have its own specific needs and preferences.  Find what works for you and what you like.

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