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Top 6 Tasty Post Workout Treats

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Refuelling your body is especially important if you exercise daily as you body needs to re-energise before the next session in order to get the most out of your workout sessions.

Choose a healthy, nutritious snack that replenishes your body without adding too many extra calories. You can easily achieve this by adding a source of carbohydrate as a post workout snack. However, intense exercise or weight training can also lead to muscle break down, so adding some protein is also required to provide the right essential amino acids.

Consuming the right amount of carbs and protein after exercise is essential. It will stimulate muscle protein synthesis, improve recovery and enhance performance during your next workout. If you're not able to eat within 45 minutes of working out, it's important to not go for more than 2 hours before eating a meal.

The size of your snack will vary from person to person depending on energy requirements that are based on body weight, sex, and level of physical activity, as well as how the individual eats throughout the day. However, it is wise to keep portion sizes small to minimize calorie intake. Having a comforting treat to look forward to is a great way to keep you motivated during a workout.

6 Simple Snacks To Re-fuel Your Body After A Workout

While wearing stylish activewear keeps you looking good, it’s important to feel good too, especially after an intense workout. The primary goal of your post-workout meal is to supply your body with the right nutrients for adequate recovery and to maximize the benefits of your workout. Each macronutrient has a specific role before a workout. Choose easily digestible foods that will promote faster nutrient absorption.

Protein Shake with Banana


A protein shake made from whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy.

Recommended Serving Size: 2 scoops of whey protein powder combined with water and 1/2 banana, 250 calories

Peanut Butter & Banana on Rice Cakes

If you're craving something more substantial after a workout, a healthy peanut butter and banana sandwich will go a long way. Instead of bread, spread your peanut butter onto two brown rice cakes for extra fiber (without the empty carbs). And while you may usually avoid eating bananas because of their high sugar content, eating one after a workout is fine. A high-glycaemic carb such as banana will actually replenish your energy quickly.

Recommended Serving Size: 1/2 banana, 1 tbsp. peanut butter, and 2 brown rice cakes, 215 calories

Hummus and Pita


Another great carb/protein combo is hummus and whole-wheat pita or veggie sticks such as carrots and celery. Hummus is a dip made from pureed chickpeas, which provides you with both carbs and protein. Combined with the slow-release energy from the whole-wheat pita, it makes it a snack that'll keep you fuelled for hours.

Recommended Serving Size: 1/4 cup hummus with 1 whole-wheat pita, 275 calories

Yogurt and Fresh Berries

Protein makes sense after a workout, since it contains amino acids that help build muscle so you need an adequate supply of protein to help build them up. Low-fat yogurt can pack nearly 15 grams of protein. Try adding some berries such as blueberries, strawberries or blackberries for some extra carb-driven energy.

Recommended Serving Size: 1 8-ounce container of plain, low-fat yogurt with 1/2 cup berries, 180 calories

Tuna on Whole Wheat


By adding half a sandwich, you can fill up pretty quickly and when you choose its fillings carefully, you'll be building muscle while you eat at the very same time. Tuna drizzled with a little lemon juice and olive oil spread over a slice of whole wheat bread is an ideal protein/carb snack or mini-meal.

Recommended Serving Size: 4 ounces water-packed tuna and 1 slice whole wheat bread, 220 calories

Turkey and Cheese with Apple Slices


Not in the mood for a sandwich? Just skip the bread altogether and eat the fillings on their own. Spread a soft-cheese wedge over two or three slices of lean deli turkey then roll it up for a quick, high-protein, on-the-go snack. You can also add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs.

Recommended Serving Size: 4 ounces deli turkey, 1 soft cheese wedge, and 1 apple, 240 calories

So next time you throw on your activewear and are ready to workout, bring along a healthy nutritious snack for your post-workout. Your body will thank you for it.

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