fitness

One of the most common questions I get from clients is, “What should I eat post-workout?” I know many of my clients look to grab protein bars or protein smoothies but many of these items can be high in high fructose corn syrup and other preservatives. Most protein powders do more harm than good because of all of the synthetic amino acids and other processed and artificial ingredients they contain.

I like to incorporate nutrient dense whole foods that will replenish your glycogen stores and rebuild muscle. Ideally, your post work out should consist of:

  • Carbohydrates + protein + moderate/low fat
  • A whole meal would be ideal with protein and a sweat potato, salad and some avocado
  • Rehydrating ASAP, as well as during your workout
  • Consume this meal or snack 30-60 minutes after exercise during the anabolic phase. The anabolic phase lasts about 1-2 hours after your workout and is the time when your muscles are primed for muscle building.

Here are 5 of my top post-workout snacks that are easy-to-make, portable and NOT boring:

 

chocolate bliss balls

CHOCOLATE BLISS BALLS
courtesy of The Beauty Chef

INGREDIENTS:
  • 2 cups desiccated coconut (plus extra for coating the bliss balls)
  • ½ cup raw cashews
  • ½ cup raw almonds
  • ½ cup sunflower seeds
  • ¼ cup chia seeds
  • 16 pitted medjool dates + 2-3 tbsp filtered water
  • 4 scoops of BODY Inner Beauty Powder
  • 3 tbsp raw cacao powder
  • 2 tbsp coconut butter
  • 2 tbsp almond butter
  • 2 tbsp tahini
  • 2 tbsp coconut oil
  • ¼ tsp cinnamon
  • 1 tsp vanilla extract

INSTRUCTIONS:

Combine coconut, nuts and seeds in a food processor and blend until the mix resembles fine crumbs. Set aside in a separate bowl.

Seed dates and put them in the food processor with 2-3 tbsp water and let stand for 5 minutes. Blend to until it forms a chunky paste.

Add Body Balance powder, raw cacao and cinnamon to nut mix and combine. Add the nut mix to the date paste in the food processor.

Add coconut oil, coconut butter, almond butter, tahini, coconut oil and vanilla extract and blend well until it forms a moist mixture. If the mixture is too crumbly add a tbsp or two of filtered water.

Shape mix into small balls and then roll in coconut. Store in an airtight container in the fridge. These balls will last in the fridge for up to four weeks.

healthy granola

SEA SALT DARK CHOCOLATE GRANOLA
courtesy of Minimalist Baker
Published On: November 24, 2017|By |
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