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Getting in the Groove + a Cardio Workout

19 Jun

Hey there! Wow, two posts within less than a month- I’m on a roll 😉 This week I finally feel like I have a rhythm going in my new work/life schedule. I used to despise transitions, but I’ve had so many in the past few years that I’m learning to roll with them (and even enjoy them a little). Anyway…

I spent most of Tuesday in meetings and at my desk, so when I found an opportunity away for a workout in the afternoon I gladly took it. St. Louis gets pretty sticky in the summer, so late afternoon workouts will only be bearable for a little bit longer. I was in the mood to get my heart rate up after so much sitting, so I adapted this workout from my blog idol, Peanut Butter Runner.

Cardio Workout

1.5 mile run

*10 burpees

Run stairs – 2 laps

*20 squat jumps

Run stairs – 2 laps

*30 box jumps

Run stairs – 2 laps

*40 mountain climbers

Run stairs – 2 laps

*50 jump rope singles

1.5 mile run

After my workout, I downed a smoothie and headed back to the gym (shower not required = best perk of working at a gym) 🙂 Dinner was easy and amazing:


Smashed pinto beans that I seasoned with cayenne, paprika, and chili powder combined with sautéed onions, peppers, yellow squash, corn, and tomatoes. I topped it with avocado lime dressing, greek yogurt, and nutritional yeast. I ate mine on a bed of salad greens, JWD ate his in a tortilla.

Today had an unexpectedly calm start when my early client cancelled, so I took advantage and had a quick breakfast before heading to the gym for a strength workout before my next appointment.


Egg + egg white open-faced on an english muffin, a pile of juicy melon, and coffee. (and unpictured green juice).


I spent the rest of the day working at my desk with a lunch break featuring dinner leftovers and a snack break.


Hemp-a-licious (seriously, that’s what it’s called) brown rice cake topped with coconut almond butter and nature’s candy farmer’s market berries. This almond butter is my obsession right now. So. Good.


I was feeling fancy for dinner, so we made salmon and a crazy concoction of millet, roasted beets, roasted cauliflower, and sautéed beet greens.

Now it’s time for reading and early bedtime! We have fun plans tomorrow night, so I need my rest tonight!

Thanks for reading 🙂

Heart-beet Smoothie

16 Feb

Hello there and happy weekend!

Whether or not you spent Thursday with someone else’s heart in mind, the first heart you should be caring for is your own!

Heart disease is serious business. It’s the leading cause of death in Americans. The good news is that most heart conditions (even if you have a family history) are preventable and food and fitness are your most effective arsenal.

One of my favorite heart-smart foods: beets! …Wait! Don’t close your browser yet. I know what you’re thinking: “This chick is a crazy freak of nature vegetable worshipper! If she thinks she’s going to convince me to eat beets, she’s out of her flippin’ mind!” Most people who tell me they despise beets are only acquainted with the gelatinous canned version of beets. They were forced to eat them as a child and still have nightmares of their mother dumping the cylindrical jelly glob out of the can and slicing it into circles of disgustingness (this is a real description from one of my clients 🙂 ).


{Boulder, CO farmers market}

Beets are rich in nitrates which lower blood pressure and in turn protect your heart. Newer research boasts the benefit of beets for exercise. Nitrates reduce the amount of oxygen that is required during exercise which improves exercise performance.

When I think of beets, I imagine the vibrant red root vegetable roasted up with olive oil and spices or peeled, steamed and blended into a smoothie. Yep, you read that right- a smoothie!

Heart-beet Smoothie

adapted from Cooking Light


  • 1/3 cup sliced cooked beets

  • 1 cup frozen mixed berries

  • ¼ cup plain non- or low-fat yogurt

  • ¼ cup orange juice

  • 1 Tbsp ground flaxseed

  • 1 tsp honey (optional)


Place all ingredients into a blender and blend for 1 minute or until a smooth consistency is achieved. Pour into a glass and enjoy!

PicMonkey Collage

Still not a fan of beets? No worries, nitrates are found in many other veggies including leafy greens like kale and spinach, lettuce, parsley, and celery.

Now, go do something for YOUR heart today: take a walk, eat a beet, have a salad.

Thanks for reading 🙂

Homemade Chocolately Millet Granola

8 Feb

This granola has been a big hit at our house lately! It’s easy to whip up a batch on the weekend and enjoy as a quick weekday snack paired with yogurt or sprinkled on top your morning oats!


Chocolately Millet Granola

adapted from Oh She Glows Lightened Up Summer Granola



  • 2 cups old-fashioned oats
  • 1/2 cup uncooked millet
  • 2 T ground flaxseed
  • 2 T chia seeds
  • 1/2 cup dried fruit
  • 1/4 cup unsweetened shredded coconut
  • 2 T unsweetened cocoa powder
  • 1 t cinnamon
  • a pinch of salt
  • 1/2 cup chopped nuts (optional)


  • 1/4 cup brown rice syrup
  • 1/4 cup brown sugar
  • 2 T unsweetened applesauce
  • 3 T peanut butter or almond butter
  • 1 t vanilla extract


  • Preheat oven to 325*F
  • Combine all dry ingredients in a large bowl.
  • Combine wet ingredients in a saucepan and heat on low, stirring constantly, allowing the mixture to come to a simmer. 
  • Pour wet mixture over dry mixture and stir… and stir, and stir, and stir until thoroughly combined. 
  • Spread granola evenly onto a cookie sheet lined with parchment paper. Bake for 30 minutes, stirring halfway through. 
  • Allow granola to cool and then break apart into clusters. 


Thanks for reading 🙂

This Week’s Eats

13 Oct

I get extremely excited for the weekends these days. My weeks and weekends are such stark opposites. I run around like a crazy person Monday through Friday and then relax, sleep in, and do all things calm and mellow on Saturday and Sunday.

A peak at some recent eats…

Wednesday breakfast was smaller than usual because I had early morning workout plans and wanted something that would digest quick.

Coffee, a Trader Joe’s frozen waffle topped with almond butter, banana, and honey, and a taste of JWD’s smoothie (served up in a teeny beer festival glass).

I did a full-body strength workout at the gym and enjoyed post-workout pumpkin overnight oats at my desk.

Old-fashioned oats, plain non-fat greek yogurt, soymilk, pumpkin puree, bananas, walnuts, stevia, and cinnamon. Yummy!

Lunch was leftovers.

Tofu stir-fry with homemade peanut sauce. 

Afternoon snack:

Trader Joe’s whole wheat mini pitas, hummus for dipping, and an apple.

Dinner was a little unconventional.

Eggs with veggies and toast. Plus a bowl of frozen yogurt topped with chocolate peanut butter 🙂

I’m off to start my Saturday with cleaning, foam rolling (this week’s workouts have left me SO sore!), and plans with friends! 

See you soon to talk workouts! Thanks for reading 🙂

Pumpkin Spice Energy Bites

16 Sep

Hello, friends! Happy Sunday 🙂

It was a very fall-like weekend in STL, complete with cooler temps and fall activities. We enjoyed a cozy bonfire with my family. It was fun to break in to my fall wardrobe for the first time!

I was inspired to break in to my pumpkin puree for the first time too! I posted the recipe for these energy bites and mentioned I was planning on playing around with the recipe. Here is my latest creation, a perfect seasonal snack.

Pumpkin Spice Energy Bites

makes 15-20 balls


  • 1 cup old-fashioned rolled oats
  • 1/2 cup wheat germ (or ground flaxseed)
  • 1/2 cup protein powder (I used vanilla Sunwarrior. If you don’t want to use protein powder, substitute extra wheat germ or shredded coconut)
  • 1/2 cup toasted pecans, chopped or crushed
  • 1/4 tsp salt
  • 1/4 tsp allspice
  • 1/2 tsp ground ginger
  • 1/2 tsp cinnamon
  • 1/4 cup nut butter (I used almond butter)
  • 1/4 cup pumpkin puree
  • about 1/3 cup honey 

How To:

  •  Combine first 8 ingredients in a mixing bowl.
  • Add nut butter and pumpkin puree and mix with a fork until mixture is crumbly and the nut butter and pumpkin are evenly distributed. 
  • Drizzle in honey and mix until evenly distributed. 
  • Refrigerate for about 30 minutes.
  • Wet hands and form mixture into balls. Store energy bites in the refrigerator.

Mix until crumbly.

Add honey.

These little guys are great for pre- or post-workout fuel and midday snacks. I always stash a couple of them in my bag for the day. They are portable and delicious! 

As promised, here is a peek into my favorite room in the house- the kitchen, of course! What sort of dietitian would I be if I didn’t unpack and organize the kitchen first? 

Bulk food heaven 🙂

The bottom shelf is full of things we use on a daily basis- coffee, oats, brown rice. The second shelf is all dried beans and the top shelf is grains.

Hope you all had a fantastic weekend. See you soon, friends! Thanks for reading 🙂

Video Post: The Sunshine Smoothie

26 Jun

Hello, friends!

Hope you all had a wonderful weekend. JWD and I enjoyed an amazing weekend of wedding festivities. Love was certainly in the air.

Now, back to the purpose of this post.

I am a die-hard, heart fluttering, boy band-style fan of smoothies. We already know this. I have a Vitamix. Special smoothie straws. Special smoothie cups to be used only for smoothies and if they are seen being used for anything other than smoothies or, worse, being put in the dishwasher (I’m lookin’ at you, JWD) you will receive a death glare. I know all the best smoothie places in the city. I have seven, yes seven, smoothie recipe books.

But I don’t know why I bother with all of this because I always come back to the same recipe: the Sunshine Smoothie. Watch and learn, my friends.

Don’t I look tired? If you answered “no”, you are lying. I filmed this a few months ago when the internship was still in full swing. I look much less like a zombie today.

A few more smoothie tips:

  • My friend came up with the fabulous idea of using frozen spinach instead of fresh. Not only is it cheaper and lasts longer than fresh, it also adds thickness because it’s frozen. Genius!
  • Bananas going bad on you? Stick ’em in the freezer and they’ll be perfect smoothie additions. But don’t forget to peel them first! Otherwise, the peel basically freezes shut. It’s okay, don’t be embarrassed. We’ve all done it 🙂
  • Add less liquid for a thick soft-serve style smoothie. I love to put thick smoothies in a bowl, top with a sprinkle of granola, and eat it with a spoon.

I really love the video posts (and I think you do too?), so I want to do more. Any ideas? Do you want lunch ideas? Breakfast ideas? Workouts? Want to see what’s in my fridge? Q & A? Leave a comment here, on Twitter, or on the Running on Sunshine Facebook page to tell me what you want to see!

Have a fantastic week! Thanks for reading 🙂

Where Do You Get Your Protein?

19 Jun

A little plant-based diet humor for you 🙂

This is the cliche question that every “meat as a condiment”-eater dreads. I actually enjoy answering this question because it gives me a chance to address a very hot topic. It’s no secret that Americans love their protein. Especially in the Midwest, a hunk of meat is the star of the show at most meals. But many myths and misconceptions surround protein, so today I’m going to set the record straight.

What is it?

Protein is one of the “big three” nutrients along with carbohydrates and fat. It plays many roles in the body including immunity, skin, hair, nails, and metabolism. But the one most pertinent to this conversation is its role as the building blocks for our body and muscles. You can’t reap the health rewards of lean muscle mass without adequate protein.

How much is “enough”?

You’ve probably heard all sorts of things about how to figure out how much protein you need. The general recommendation for a healthy person is 0.8 grams per kilogram of body weight. If you are trying to lose weight, 1 gram per kilogram of body weight may help kickstart the weight loss. One easy way to get a rough estimate is to take your body weight in pounds, divide it by 2 and subtract 10. So if you weigh 150 pounds, aim for 65 grams of protein a day. I rarely recommend more than that unless it’s for an athlete who is constantly breaking down and rebuilding muscle in strenuous workouts.

Can you eat too much protein?

Many people say “no”, but I say “yes”! This is not a “more is better” situation. More protein does not equal more muscle. Our bodies are very smart. If we give them more protein than they need, they simply dispose of the excess. This disposal process can be hard on our kidneys, especially for people susceptible to kidney issues. Also, the excess protein may cause other systems to go awry. A few studies have actually shown that high protein diets may decrease testosterone (a hormone that contributes to muscle growth)- I assume that’s not the effect those body builders are looking for 🙂 Also, high protein diets are being investigated for a possible link to cancer. The documentary Forks Over Knives talks about this quite a bit. Moral of the story: more is not better!

When should I eat protein?

It’s important to spread out protein foods throughout the day because our body cannot absorb it all at once. Try to include a protein source with each meal and snack. Protein is especially important after workouts, but IT MUST BE PAIRED WITH CARBOHYDRATE! Carbohydrate is like a key that lets the protein into the muscle. So add some fruit to that low-carb protein powder and turn it into a smoothie.

Where do you get your protein?

I’m sure you’ve heard foods called “complete proteins” and incomplete proteins”. This refers to the amino acids they are made of. Amino acids are the building blocks of protein. A good analogy for this is a long train with many individual train cars. Not all trains (proteins) are made of the same cars (amino acids). Some amino acids have to come from food and some can be made by our body out of other amino acids. A “complete protein” contains all amino acids that our body needs. An “incomplete protein” is missing one or more of the amino acids our body needs. All animal foods (meat, dairy) are complete proteins.

Is animal protein the best protein?

This DOES NOT mean that animal foods are the best proteins. Our bodies can store amino acids until the right combination comes along. The key is to be sure you are eating a variety of protein foods throughout the day, whether from plants or animals. One downside with animal foods is they usually come with a big dose of unhealthy saturated fat. With plant proteins, saturated fat is not a problem!

Protein rule of thumb: Lean and clean, the less legs the better.
I picked this up from another dietitian and it’s a great rule! “Lean and clean” refers to the amount of fat, so choose lower fat sources. “The less legs the better” is just a fun way to remember which sources are lowest in unhealthy fats: fish and plants have 0-1 leg, poultry has 2 legs, and cows and pigs have 4 legs.

Protein Foods

Do I need a protein powder?

You most certainly do not need one and no matter what the packaging claims, a powder will not make you healthier or thinner than eating real foods. A protein powder is a supplement, so it should be used to supplement your diet and not to replace whole foods in your diet. If a protein powder works for you for convenience reasons, then go for it. But keep in mind that these powders are usually heavily processed and typically low-carb, so use sparingly and pair with a carbohydrate food. My favorite protein powder is Sun Warrior. It’s plant-based and minimally processed.

So back to that initial question, where do I get my protein? I like a variety of plant-based foods with a few animal sources sprinkled in. Stay tuned for a video of my favorite protein-packed smoothie!

Thanks for reading 🙂

Workout of the Week Part II: Hydration

3 Apr

I can’t believe that my half-marathon is one week away! I hope the weather is as beautiful next weekend as it is on this fine Sunday. I’m about to knock out my last long run, and then comes the hard part- the week of rest before race day.

The week(s) right before a race, milage drops considerably and other activities like strength training are decreased to prevent excessive muscle fatigue. I kind of have ants in my pants around the clock, so physical “rest” is difficult for me. Anyone else have ants in their pants when they don’t get a sweat session in or am I the only crazy one? 🙂

To keep my sanity before race day, I turn my attention to other things like stretching, fueling, and hydrating. That last one is very important.

During exercise, water helps cool the body, maintain blood flow to the muscles, and rid the body of toxins. Dehydration can negatively impact your exercise performance.

Signs of Dehydration:

  • muscle cramps, fatigue & soreness
  • dry mouth
  • sweating may stop
  • lightheadedness or headache
  • dark yellow urine
  • decreased frequency in urination

Proper hydration is important for everyone, but it is especially crucial when intensity, duration, and temperatures are high.

Hydration For Exercise Rules of Thumb:

Before Exercise

Drink 20-40 fl ounces of water (about 3-5 cups) in the 2-3 hours prior to intense exercise.

During Exercise

Drink about 4 fl ounces (1/2 cup) every 30 minutes during intense activity.

*TIP: one “gulp” = about 1 ounce

After Exercise

To determine fluid needs for post-exercise, weigh yourself before and after exercise and drink 16 fluid ounces (2 cups) of fluid for every pound lost during exercise. Because this isn’t always convenient, do it once and use this as a guide for future workouts.

What Should You Drink?

For the average exerciser and workouts <60 minutes, plain water is the perfect rehydrating fluid. For athletes and intense workouts lasting >60 minutes, a sports drink may be beneficial.

A sports drink must have liquid for hydration, carbohydrates for energy and refueling, and electrolytes to replace sweat loss. Zero-calorie sports drinks don’t have carbohydrate for energy, so they aren’t a good choice for intense workouts. Plus they contain sugar substitutes. Yuck. Personally, I’m not a huge fan of drinks like Gatorade because they contain high-fructose corn syrup. Yes, these beverages are effective recovery drinks, but putting high-fructose corn syrup into my body makes me a little uneasy.

My Solution: Coconut water

Coconut water is the clear liquid that comes from the inside of young coconuts. Because of its carbohydrate and electrolyte content, it has been dubbed the “natural Gatorade”. You can find brands like Vita Coco, O.N.E., and ZICO in the beverage aisle of many grocery stores.

Coconut Water Ingredient List: 100% Natural Coconut Water

Gatorade Ingredient List: Water, Sucrose, Glucose-Fructose Syrup, Citric Acid, Natural Flavors, Salt, Sodium Citrate, Mono-Potassium Phosphate, Ester Gum, Yellow 5, Brominated Vegetable Oils, Yellow 6, Red 40, Blue 1, Caramel 1

The new Gatorade labels list “Glucose-Fructose Syrup” in the ingredient list, but there is no sign of the words “High-Fructose Corn Syrup”. Did they take out the HFCS? No! Glucose-Fructose Syrup is a less common name for High-Fructose Corn Syrup. Very sneaky, Gatorade.

The only problem with coconut water is its electrolyte balance. It is heavy in potassium and light in sodium, while Gatorade is the opposite. We lose more sodium than potassium when we sweat, so this makes coconut water a less ideal electrolyte replacer. My solution is to pair my post-workout coconut water with a salty snack such as salted pretzels.

A Few Hydration Tips:

  • Carry a water bottle with you at all times. I never leave the house without a water bottle in tow.
  • Sip water throughout the day. Try to remind yourself to drink every 1/2 hour – 1 hour.
  • Always drink water before, during, and after intense exercise.
  • When out to eat, order a glass of water along with your other beverage choice. Drink a glass of water along with your morning coffee.
  • Water can come from food too! Consume foods with high water content including fruits and vegetables. These help keep you hydrated and curb hunger.
  • Before reaching for a snack, drink a glass of water. Often, we confuse mild hunger with mild dehydration.
  • Monitor urine color. If you are properly hydrated, urine should be pale yellow to clear and transparent.

For exercise fueling tips, check out Part I

Happy Hydrating and Thanks for reading 🙂

Workout of the Week: Fueling Your Workout

20 Mar

This workout update is way overdue!

I just finished up week 9 of half-marathon training. With race training amping up, I’m a bit too sore to maintain my regular lifting routine. I’m still trying to make two dates a week with the weights, but yoga has taken priority this week. It feels so great to stretch my very tight, sore body.

Lately, some of my runs have been a little less than ideal. I haven’t been feeling my best, so I’m really focusing on proper nutrition and hydration. It must be working because JWD and I had one of our best long runs yesterday (we switched our long run to Saturday and rest day to Sunday this week). We had a great first 6 miles, then I got really tired and sluggish for the next 1.5 miles, and then I rallied and we finished with a strong, fast 1.5 miles. Whew I was tired afterwards.

Whatever spring race is on your agenda, you are probably settled in to your training program by now. But what about your nutrition routine? Proper nutrition is just as important to exercise performance as the training plan, and a poor diet isn’t going to get you a PR. This will be a two-part post for workout nutrition & hydration.


Here’s an exercise nutrition plan that’ll get you to the finish line in record time.

Pre-Workout Nutrition:

Pre-workout meals equip your body with the proper fuel to power your workout. Because carbohydrates are the body’s fuel of choice, pre-workout meals should be high in carbohydrates and easily digested. Easily digested meals are relatively low in fiber and fat. These two nutrients slow down digestion. If too much food is left in your stomach when you begin exercising, it will feel very uncomfortable and inhibit your performance. So when it comes to pre-run meals, timing is everything. Larger meals should be consumed 3-4 hours before a workout, while smaller meals can be consumed 1-2 hours before your workout.

Examples of pre-workout meals: toast with peanut butter and honey, oatmeal with fruit, or cereal with a low-fat milk.

Post-Workout Nutrition:

Post-workout meals are key to replenishing and repairing the body. For maximum recovery benefits, consume a meal rich in carbohydrates and protein within 30 minutes after completing your workout. This is your optimal recovery window, so take advantage of it! Carbohydrates help to replenish muscle fuel and protein repairs and rebuilds muscle tissue. Proper recovery nutrition after a run can help improve performance during your next run.

Examples of recovery meals: turkey/veggies/hummus in a whole wheat wrap, veggie stir-fry with tofu and brown rice, peanut butter and banana in a whole wheat wrap, low-fat chocolate milk and a banana, or a fruit and yogurt smoothie.

Other Tips:

  • Experiment. Early in your training program, experiment with different pre- and post-workout meals and meal timing. Everyone’s body has its own quirks, so there is no one-size-fits-all meal plan. Keep a journal of what and when you eat and how you feel during your workout. This can help you pinpoint the best meal routine for your body.
  • Practice! Once you’ve found your perfect meal routine, practice it throughout your training. Use long run days as dress rehearsals for the event. Practicing your race day routine, especially your nutrition routine, will help your body perform its best on race day.
  • Don’t be afraid of salt. When I sweat for an extended period of time, my skin is covered in a salty residue. Sodium is an electrolyte that helps with fluid balance in the body and needs to be replaced after hard workouts, especially if you are a salty sweater like me. You may even find yourself craving something salty after a hard workout. Listen to your body! Salty pretzels, whole grain pita chips, or salted nuts can help do the trick. However, this is not permission to devour a bag of potato chips every time you break a sweat. High sodium intake is linked with high blood pressure, so if you or your family have history of high blood pressure, sodium intake should be monitored carefully. Sports drinks also contain sodium, but we’ll save that for next time.

***Just an FYI– Running on Sunshine is moving to a new server, so she may be out of commission for a little bit in the next 24 hours. Hopefully everything goes smoothly and I’ll see you on the other side!

Happy fueling and thanks for reading 🙂

Meal 2: Post-Workout Snack

7 Jul

Hello, blog world! I hope you all enjoyed your holiday weekend! Mine was pretty low-key, but I got to see a lot of people that I don’t get to see enough of (Hi, Sarah!). That made me a very happy girl. I am also a very happy girl because Biochemistry is FINALLY behind me and I’m making progress in Advanced Nutrition. I started another new class today. It’s 4 days a week pretty much all day for 4 weeks. Yikes! Fortunately, I think it will be bearable, but it is going to make my schedule a little wonky for a few weeks. On top of all of my school stuff, we are moving in 2 weeks! Ahh! I’m looking around my apartment as I write this wondering how the heck I’m going to study, blog, and pack and still have time for exercising and sleeping. July 31st might just be the happiest day of my life thus far, no joke. (more on that later). So let the craziness ensue and the countdown begin!

Enough about that, let’s talk about post-workout meals. My post-workout meal is very important to me, second only to breakfast. The quality and timing of this meal determines how much lean muscle your body builds and how you feel during your next workout.  The focus of your post-workout meal should be on growth and repair. The meal should contain protein, complex carbs, and a little bit of healthy fat. Not only is what you eat after a workout important, but when you eat it also matters. Think of the 30 minutes after your workout as your window of opportunity to refuel and repair muscles. Don’t let all of your hard work go to waste, fuel your body after workouts to build lean muscle and recover!

My Weekly Workout Schedule

Here’s a little background info about my typical workout schedule. I try to lift weights 3 times a week, run about 3 times a week, and do a few cross-training workouts a few times a week such as plyotmetrics, elliptical, stair climber, riding my bike, walking, and yoga. Do what you can. Sometimes life gets busy and I can only  manage 20 minutes or exercise, but 20 minutes is better than nothing! Find your favorite way to move your body and do it whenever you can!

Post-Workout Snack

As with breakfast, I’m pretty boring when it comes to post workout meals. I almost always have a smoothie.

Kayli’s Post-Workout Smoothie

(see below for ingredient details)

1 scoop of good-quality protein powder

2 heaping scoops of greek yogurt

handful of spinach

1/2 a banana

3/4 cup of frozen berries

squeeze of a 1/4 a lemon

a few splashes of H2O



This one has EXTRA spinach:

Ingredient Details

Protein Powders: Choosing a protein powder is a very personal thing. There are plant-based protein powders and animal-based protein powders. Plant based powders include soy, rice, hemp, and pea. Animal powders include whey and casein. I do not use proteins from animal sources because I like to keep my animal-product consumption to a minimum. I am also not a fan of isolates because they are highly processed. I prefer whole, plant protein powders such as Navita’s Hemp Powder and Sunwarrior rice protein powder.

Yogurt: Yogurt is a wonderful post-workout snack. It contains a healthy dose of protein and carbohydrates. I use fat-free plain greek yogurt. It has a rich, creamy texture, almost twice as much protein as regular yogurt, and less lactose (a plus for those of us who don’t eat very much dairy). Oikos, FAGE, and Voskos are popular greek yogurt brands I use!

Bananas: Bananas are great post-workout snack because your body quickly turns them into fuel. Bananas are also high in potassium, an electrolyte lost during exercise.

Sometimes I like to replace my smoothie with Protein Ice Cream! (this was very necessary today)

A few changes: I omitted the stevia, omitted the guar gum and replaced with more xanthan gum, added about 1/3 of a frozen banana.

What’s that chocolaty goodness on top, you ask? It is one of my all-time favorite “sometimes” foods: Dark Chocolate Dreams. Try it, you’ll fall in love. But be careful, it’s dangerous. I must strongly enforce the Nut Butter Rule with this stuff! Be sure to check out all of the insane Peanut Butter and Co. flavors! Love this company!

Other Post-Workout Snack Ideas:

– egg whites on one slice of whole grain bread

-lean chicken or turkey on whole grain bread

-scrambled eggs with peppers and onions in a whole grain tortilla

-tortilla roll-up: tortilla with nut butter, sliced banana, a drizzle of honey, and a dash of cinnamon

-plain fat-free greek yogurt with mixed berries

*pictures of some of the mentioned snack ideas will be featured in my general snack post!*

Water, Water, Water!

I already mentioned the wonderful benefits of water in this post, so drink up before, during, and after your workouts!

I carry one of these babies with me at all times.

See you soon for lunch! Thanks for reading 🙂

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